menu trigger  menu trigger

  • A trusted source of information and support for over 50 years

    Back pain • Arthritis • Musculoskeletal conditions
    • 1800 263 265B.A.M. Helpline

    • READ OUR BLOG

    microbiome.jpg
    Lisa Bywaters
    13/May/2021
    Health InformationMSK articles

    Your gut microbiome

    You can’t pick up a magazine or scroll through socials without seeing a celebrity or influencer touting the latest probiotic, prebiotic, wonder food or tips to enhance your gut microbiome. When did the gut become big business? And what’s it all about?

    Let’s take a deep dive into the gut microbiome (sorry – that sounds a little gross ?) and find out.

    But first, some definitions:

    • microbes are tiny living things that exist all around us – in the air, soil, water, our food, and our bodies. They’re so small you can’t see them with the naked eye. They include bacteria, fungi, viruses and archaea.
    • microbiota refers to the entire community of microbes that inhabit a specific place. In this article we’re referring to the human microbiota – or the community of microbes that lives in and on your body, with a specific focus on the bacteria in the gut.
    • microbiome is what we call the genetic material of all of the cells in the microbiota. So this is not just the microbes themselves, but all of the genes in all the microbes.

    We’re all unique

    We’ve known for many years that there are trillions of microbes living inside and on our bodies. But did you know there are almost as many microbial cells as human cells that call our bodies home?! (1)

    The majority of these microbes are found along the digestive tract (or gut), especially in the large intestine.

    Microbes are extremely important for our health. We exist with them in a mutually beneficial, symbiotic relationship. That means that we both gain benefit from living in such close proximity with each other.

    We provide them with a cosy place to live and an abundant supply of food to feed on. They help us digest food, absorb nutrients and fight off harmful bacteria. They also have an effect on our metabolism, weight, mood, and most importantly, they help develop, modify and control our immune system.

    We’ve evolved with these microbes over thousands of years, passing them on from generation to generation. However your microbiome is completely unique to you.

    It started to develop when you were a newborn and was shaped by your mother’s health, how you were born (vaginally or via caesarean) and how you were fed as an infant (breastmilk, formula or combination). Then a multitude of other factors contributed to your microbiome, including where you live (e.g. rural/urban), your diet, the medications you use, if you’re a smoker, and your stress levels.

    The link between our microbiome and disease

    Even though we live in a symbiotic relationship with our gut microbiota, that doesn’t mean that all of the bacteria present in our gut are beneficial. It simply means that in a healthy person the gut microbiome is relatively stable, and the ‘good’ bacteria keep in check the numbers of ‘bad’ bacteria that could become harmful to us.

    For a healthy gut microbiome, we need sufficient levels and a diverse range of good bacteria. Poor diet, smoking, chronic stress and antibiotics can all affect the quantity and types of bacteria we have in our gut.

    Many studies have shown that it’s disturbances or imbalances with the gut microbiota that may contribute to the onset and/or severity of a long list of diseases. And that people who develop these conditions have too little or too much of certain types of bacteria, or lack some types of bacteria completely.

    For many autoimmune conditions, the cause is unknown. A genetic predisposition, coupled with an unknown trigger is often the closest we have to a cause.

    This has led some researchers investigating whether imbalances in the gut microbiome may be the a potential trigger that could result in some people developing:

    • inflammatory bowel disease (9) (Crohn’s disease and ulcerative colitis)
    • diabetes (8)
    • musculoskeletal conditions such as rheumatoid arthritis (2, 3), ankylosing spondylitis (4), and psoriatic arthritis (5).

    Scientists are researching whether improving the diversity and health of gut microbiota in people with these diseases will also decrease their symptoms.

    Probiotics and prebiotics

    Some of the treatments being researched include probiotics and prebiotics.

    Probiotics are live bacteria and yeast that are similar to those living in our digestive tract. They’re found in cultured and fermented foods including yoghurt, miso, sauerkraut, kimchi and kombucha tea.

    Probiotics help to maintain healthy levels of good bacteria in the gut and support our immune defences. They also help to break down foods we find difficult to digest, or foods that aren’t broken down by stomach acids.

    One meta-analysis investigated whether probiotic supplements provided any benefits for people with rheumatoid arthritis (RA). Researchers concluded that there’s a potential role for probiotics in relieving inflammation for people with RA; however more research is needed before we can know if probiotics can relieve the disease progression (6).

    Safety note – if you have a weakened immune system due to your condition and/or medications, you should talk with your doctor before taking a probiotic, as they contain live bacteria, and may not be safe for you to take.

    Prebiotics are a form of dietary fibre that we can’t digest. But our good bacteria love them, and they’re a great food source to help them grow and multiply in your gut. They’re found in foods such as beans, asparagus, garlic, brown rice, bananas and sweet potatoes.

    Scientists are investigating whether prebiotics can be used to treat or manage a range of health issues.

    Looking after your gut microbiome

    While there’s a lot of research being carried out investigating how our gut microbiome affects our health, we still have a long way to go before we have any definitive answers, especially when it comes to our musculoskeletal health. Our microbiomes are all so diverse and unique, which makes this research complex. And this research is also still quite new. So ‘watch this space’! We’ll bring you more information, especially as it relates to musculoskeletal conditions, as it emerges.

    In the meantime, there are things you can do to look after, and even improve your gut microbiome. And the good news is that these things are also good for managing your musculoskeletal condition/s and health in general.

    • Eat a well-balanced diet with a wide range of foods. The microbes in our gut are attracted to different nutrients. So providing a diverse range of healthy foods – fruit, vegetables, nuts, grains, seeds, fermented foods – means that you’ll be making a diverse group of microbes happy and healthy.
    • Eat a wide variety of fibre. The CSIRO says we can “feed our gut bacteria or microbiome by eating foods rich in resistant starch; for example, lentils, peas and beans, cooked and cooled potato, cold pasta salad, firm bananas, and certain wholegrain products” (7).
    • Avoid foods high in saturated fat and sugar as they have a negative impact on your microbiome.
    • Exercise – you didn’t think I’d get through an article without promoting exercise did you ?? Apart from all the amazing things regular exercise can do to help us manage our musculoskeletal conditions, our weight, mood, and sleep…studies have shown that exercise can improve the quantity and quality of the microbes in our gut. To find out more, check out this article from The Conversation.
    • Manage your stress. Studies have shown that stress – including psychological and emotional stress, lack of sleep, and stress caused by our environment such as noise, or extremes in temperature – can negatively affect the microbes in our gut. To manage stress, you can try to manage any environmental causes, get good, quality sleep, and use stress management techniques such as distraction, guided imagery, mindfulness meditation and deep breathing.
    • Avoid antibiotics when they’re not needed, They should only be used to treat bacterial infections. Antibiotics can’t kill viruses, so they shouldn’t be used for illnesses like the common cold. But they do kill bacteria – including the good ones we need in our gut. So discuss the risks and benefits of using antibiotics with your doctor. Read this information from the National Prescribing Service about antibiotics.
    • Get outdoors and interact with your environment. Whether it’s a walk in the park or digging in your garden, exposing yourself to external microbes is good for your microbiome.
    • Stop smoking – it affects your overall health, including the microbes that call you home. Quitting is hard, but there are people and organisations who can help you.
    • Talk with your doctor and/or dietitian about how you can improve your diet, for better gut health.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    References

    1. Sender R, et al. 2016. Revised estimates for the number of human and bacteria cells in the body. PLoS Biology.
    2. Wells, P. M., et al. 2020. Associations between gut microbiota and genetic risk for rheumatoid arthritis in the absence of disease: a cross-sectional study. The Lancet. Rheumatology.
    3. Taneja, V. 2014, Arthritis susceptibility and the gut microbiome. FEBS Letters.
    4. Fletcher, J. 2021.Expert perspectives: Ankylosing spondylitis and the gut microbiome. Medical News Today.
    5. Fletcher, J. 2020. Psoriatic arthritis and the microbiome: Is there a link? Medical News Today.
    6. Mohammed, A.T, et al. 2017. The therapeutic effect of probiotics on rheumatoid arthritis: a systematic review and meta-analysis of randomized control trials. Clinical Rheumatology.
    7. CSIRO, 2021, Resistant starch.
    8. Branca, M (2021). Plant-based diet may feed key gut microbes. The Harvard Gazette.
    9. Knights, D.et al (2014). Complex host genetics influence the microbiome in inflammatory bowel disease. Genome Med 6, 107 (2014).
    CONTINUE READING
    time-to-change-jobs.jpg
    Lisa Bywaters
    13/May/2021
    Health InformationMSK articles

    Is it time to change jobs?

    Often when we go through times of enormous challenge and change we start to re-evaluate and prioritise what’s important to us: quality time with family and friends, taking care of our physical and mental wellbeing, and our feelings and goals when it comes to work.

    Many Australians experienced, or are still experiencing, personal and financial stress due to loss of work because of COVID-19.

    When you add a chronic musculoskeletal condition (or conditions) to the mix, the situation becomes more complicated. Living with a chronic condition is expensive, so if you’re no longer able to work – because of your condition, the pandemic or both – financial strain is almost inevitable. If you’re in this position at the moment, read our information on financial support – there are a lot of options to help you through this tough period.

    Reconsidering work

    When we conducted our 2020 national consumer survey, we asked people how their musculoskeletal condition/s had affected their ability to work. Seventeen percent of respondents said they had to change their job or profession to accommodate their condition/s.

    If this sounds familiar, or you’ve lost work due to the pandemic, this may be the perfect time to reflect on what you value when it comes to your job. Ask yourself – ‘is my job still working for me’?.

    If you answered no, there are many options to help you move forward and find a new job or career that satisfies you, provides you with an income and gives you a sense of fulfillment.

    Job Outlook
    This is a great website and a good place to start when contemplating your next career move. It has a range of very helpful tools including:

    • skills match – this tool helps you find new jobs that use your existing skills. You simply add your previous jobs, including unpaid or volunteer work, and it’ll give you alternative jobs that use your skills.
    • career quiz – this simple quiz gives you a range of work scenarios. You choose the ones that appeal to you the most. Based on your answers, the quiz provides a range of career paths that may interest you.
    • explore careers – provides all the relevant information about different occupations including tasks associated with the job, salary, future growth, skills and knowledge required, and the work environment (including physical demands of the job).
    • links to training courses, job vacancies and other useful resources.

    JobAccess 
    This is the Australian Government’s one-stop-shop for information and resources for people with disability, employers and service providers.

    The section for people with a disability has a wealth of resources, especially on the Available Support page including:

    Australian Job Search
    This is Australia’s largest free online jobs website. Lots of useful info and resources for job seekers.

    Job Jumpstart 
    Provides articles and tools to help you find jobs that suit your interests. Information is tailored to where you’re at in life:

    Department of Education, Skills and Employment – Australian Government
    Provides services and support to help you overcome barriers and develop required skills to gain employment. including:

    My Skills 
    My Skills is the national directory of vocational education and training (VET) organisations and courses. It provides info on:

    Careers counsellors
    You can also get professional help making decisions about your career choice by talking to a careers counsellor. Careers counsellors provide information, advice and guidance to help you make realistic choices about work, including further training or upskilling. They can help you identify jobs that match your skills and interests, create a resume, provide info on where to look for jobs and more.

    Visit Career Development Association of Australia (CDAA) to find a private career counsellor who can help you work out your best career options. Note – these services aren’t free. The CDAA advises that ‘all members are in business, they charge a fee for the services they provide. You are encouraged to contact 2-3 members and discuss your needs to make an informed decision about who could help you best.’

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    CONTINUE READING
    intimacy.jpg
    Lisa Bywaters
    22/Apr/2021
    Health InformationMSK articles

    Getting your groove back

    Sex, intimacy and musculoskeletal conditions

    __

    Note: This article was written from my perspective as a heterosexual woman in a long-term relationship. If you’d like to share your tips and advice about intimacy when you live with a musculoskeletal condition from a differing perspective, that we could share in another blog, we’d love to hear from you. Contact lisa@msk.org.au 

    __

    Living with a musculoskeletal condition/s can sometimes interfere with your sex life. Pain, fatigue, body image issues and side effects from medications can really interfere with this aspect of your life. Added to the physical and emotional impact of your condition, the everyday pressures of work/study, family, finances and COVID, can also affect your desire to be intimate.

    If this sounds familiar, you’re not alone. In our report Making the Invisible Visible, we revealed that 32% of people said their condition had affected their ability to be intimate with their partner.

    The good news is there are many things you can do to overcome many of these issues and enjoy a satisfying and fulfilling sex life.

    Tips for happy sexy times

    Be open and honest with your partner about how you feel. Only you know what hurts – both physically and emotionally. Show them the positions that cause you the least pain. If you’re feeling sad or depressed about how your body has changed, tell them this. Not letting them in and not telling them what’s going on can strain your relationship.

    Be kind to yourself. When our bodies change, it’s understandable to feel sad or a sense of loss about the things we used to be able to do or the way we used to look.

    But it’s important not to get in the habit of describing yourself in a negative way – both to yourself and your partner – such as ‘I’m fat’ or ‘I’m ugly’. It’s not constructive, and it just makes you feel worse. It certainly doesn’t make you feel sexy! I know this is hard – we really are our own worst critics. Instead, focus on what you like or love about your body. Take time to really look at your body and be proud of it. Over time look at the parts of your body you haven’t been so happy with, and look at them without the super-critical lens. Admire it…our bodies are amazing! And they’ll continue to change as our health changes, and we grow older. So we need to become comfortable in our own skin.

    Be kind to your partner. They may be worried about hurting you, self-conscious about their body, or changes to their health and wellbeing. If you haven’t been communicating well recently, they may be worried that they’ve done (or not done) something. Communication is key.

    Talk with your doctor. This may be a little embarrassing or uncomfortable, but your doctor can give you practical advice about pain relief strategies, as well as sexual positions you can try that won’t aggravate your condition. You can also discuss your medications in case they’re causing loss of libido or issues such as vaginal dryness. You can then explore the potential of alternative treatments.

    Have a massage. Book an appointment with your favourite massage therapist and have a relaxation massage to soothe any muscle tension away. Or, better still, ask your partner for a massage. A little oil, some light strokes along your arms, and some gentle back rubs, and the next thing you know, things have taken a lovely, sensual turn 💜. Read this article for tips: How to give your partner a super hot erotic massage.

    Plan things. It doesn’t sound terribly romantic or sexy, but putting some thought and planning into sexy times can make things so much easier. Consider taking a warm shower or bath to loosen up your muscles, take a pain reliever, do some stretches, use your heat pack, have a massage, or take a nap. Basically, do all the things you know relieve your pain.

    By planning, you can choose a time when you’re feeling your best, the kids have been shipped to the grandparents, the phones are off, and there are no other distractions.

    Planning also involves setting the mood, so light some candles, wear something that makes you feel desirable and self-confident, dim the lights and put on some music.

    Get adventurous! Try new positions – you know your body and what makes it hurt – so avoid those positions and find new ones. Versus Arthritis (formerly Arthritis UK) has a great booklet that provides a range of positions for you to try.

    Use pillows to provide some support if you need it.

    Try sex aids and toys – there’s a huge range available including, vibrators, lubricants, feathers, rings, and sexy wear – so pop down to the adult store together and find things that excite you both. Or go online and order them if you don’t feel comfortable going into a store.

    Read erotica or watch porn together – whatever excites you and gets you in the mood.

    Don’t forget the romance. If you’ve been with your partner for some time, cast your mind back to the giddy days when you were getting to know each other. When every look, every slight touch was electric, and you went out of your way to do romantic things together. Now think about your life today and how you can add some romance or spice things up. Whether it’s a date night, with dinner somewhere special, followed by dancing in your lounge or cuddling on your couch; sending your partner flowers or other love tokens; leaving little notes for them to find; or just surprising them with a good old fashion, toe-curling pash (sigh 🧡). Put in the effort – it’s well worth it, as it will make you both feel special and loved.

    Keep a sense of humour. Inevitably things will go pear-shaped. Your back spasms, your hips fail you, someone falls asleep, or the children/cat/dog make an appearance. All you can do is roll with it. It’s no one’s fault, so laughing about it and moving on is your best option.

    It’s not all about penetration. Cuddling, touching, oral sex, lying skin-to-skin, masturbation, and staying in bed sharing your deepest hopes/dreams/thoughts are also so important when it comes to intimacy with your partner. While sex is great, these things add a layer of richness and depth of feeling that sex alone cannot give. So don’t forget to do the things that strengthen these intimate bonds with your partner.

    And have fun 😉.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING
    enjoy-life.jpg
    Lisa Bywaters
    22/Apr/2021
    Health InformationMSK articles

    When your condition affects your ability to enjoy life

    13 strategies to get you through

    Living with a chronic musculoskeletal condition sucks. It may only suck occasionally, or it may suck a lot of the time. But there’s no denying that living with pain, fatigue and uncertainty isn’t a fun day at the beach.

    In our 2020 national survey, we asked people how their condition affected all aspects of their life. One thing that stood out dramatically was that of the more than 3,400 who took part, 52% said their condition affected their ability to enjoy life in general.

    That’s enjoying life in general – not enjoying big life events or travel – but life in general. And that’s disturbing and very, very sad.

    Unfortunately there are no quick fixes for improving quality of life, or the enjoyment you get out of your day-to-day reality. Living with a musculoskeletal condition means that life isn’t always predictable. You can be going through a period of stability then suddenly – bam – you wake up feeling like you’ve been run over by a truck. Or your emotions or mental health suddenly take a downward turn. Living with a chronic condition, or multiple conditions, is a tricky, complicated balancing act.

    But there are some things you can do, if you feel you need something to help you get on top of the ‘blahs’ and hopefully start to feel more happy, optimistic and fulfilled. They’re the tried and true ones I use when life starts to feel a bit grey.

    1. Get on top of your condition and pain management (as much as possible)
      If your condition is affecting your ability to enjoy life in general, is it because it’s not well managed or you’re in constant pain? If so, it’s time to talk with your healthcare team about how you can get on top of this. Complete pain relief may not be an option for all people, but getting your pain to a level that you can cope with, and so it’s not severely impacting your ability to enjoy life is doable. It may take some time and effort, but it can be done. Talk with your doctor and healthcare team to develop a plan to get your condition and symptoms under control. And read our A-Z guide to managing pain for more info.
    2. Get some sleep
      One of the biggest factors that affects our mood and mental health is lack of sleep. It’s much more difficult to cope with every day stresses, family life, work/study, as well as managing your health, if you’re exhausted. After dealing with poor quality sleep for some months, I recently took time off work to try and get myself into a better sleep routine. I exercised, went to bed at a reasonable time, ensured I got up at the same time every day, and limited caffeine, alcohol and screen time for several hours before I went to bed. My sleep quality – while still not perfect – is much better. Taking time away from your responsibilities may not be an option for everyone, but there are other strategies you can try to improve your sleep quality. Find out more.
    3. Make time for you
      Ever had those days/weeks when you feel like your life is consumed by everyone else’s problems and issues, and yours keep getting pushed further and further back? If that’s the case – it’s time to take some time back for you. However much time you can carve out of your day, just do it. You deserve and need it. Take the time to rest/meditate/read/go for a walk/just breathe. You’ll feel much better for it and be more equipped to help others afterwards.
      “Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.” – Eleanor Brown
    4. Connect with your peeps
      It’s an easy trap to fall into. When you feel crappy, and everything seems too hard, staying at home in your safe and cosy cocoon feels like all you can bear to do. You don’t want to share your miserable mood, or let others see how you’re really feeling. But this can become a vicious cycle, and before you know it, you lose touch with family and friends, or miss out on fun times, and important events. If you don’t feel up to going out, call your people. Chat, catch up with each other over the phone or video. Share how you’re feeling (it’s up to you how much detail you go into), and just enjoy the connection. When you’re able to, even if it’s an effort, try to get out and see your peeps. They care about you, and you’ll feel happier for making the effort.
      “It’s not what we have in our life, but who we have in our life that counts.” – J.M. Laurence 
    5. Schedule time to relax
      It may seem crazy, but in this busy world we live in, if you don’t schedule time for relaxation, it often doesn’t happen. I’m not talking about the near comatose slouching on the couch at the end of the day, type of relaxing. But the things that actually refresh body, mind and spirit, and ease your stress and muscle tension. This includes meditation, progressive muscle relaxation, deep breathing, massage, a warm shower or bath, going for a walk or listening to music. So think about the things that relax and refresh you, and make time to do those things each week.
    6. Focus on self-care
      Take time to evaluate your self-care plan. Is it covering all aspects of your life, health and wellbeing? Not only your physical health, but mental and emotional health as well? Or do you need to create a self-care plan? For help to get you started, read our recent 7 pillars of self-care article. It has lots of info to help you understand self-care, as well as resources to help you create a self-care plan.
    7. Enjoy the small things
      One of the silver linings of the COVID lockdowns for me was that we were forced to live smaller, and as a result really take note and appreciate the little things in our lives. When we could only walk in our local area, I noticed amazing gardens and parks that I hadn’t known existed. It gave me the chance to enjoy the quiet as we worked on a jigsaw or crossword puzzle together. I read, I learned some yoga, I rode my bike. I talked with my young niece and nephew over the phone, and listened as they excitedly told me about their daily adventures. I enjoyed the breeze on my face when I went for a walk, the glow of the full moon, the smell in the air after a rainstorm. Taking a moment to enjoy, and be thankful for these little things, lifted my mood and made me smile. It’s simple, but so powerful. And perfectly segues into my next tip…
    8. Be grateful
      Sometimes we get so bogged down in what’s going on in our life – our problems and issues, family dramas, and the million things that need to be done at home and work – that we can’t see all the good things in our lives. The Resilience Project has a range of activities and resources exploring how we can feel grateful by “paying attention to the things that we have right now, and not worrying about what we don’t have”. Visit their website to find out more about being grateful in your everyday life.
    9. Write a wish list of the places you want to go
      I love to explore. Whether it’s overseas, interstate or my local area. And I subscribe to countless newsletters and alerts that provide info about interesting walks, galleries and exhibitions, cafes and restaurants, and upcoming markets and festivals. I add these to a burgeoning list on my phone, complete with links. This gives me a never-ending list of adventures. And nothing pulls me out of the doldrums like an adventure! Depending on what I’m doing, I do need to take into account my condition, how I feel that day etc. But a little planning, sharing the driving with others, and just being leisurely and not rushing, means that I get to enjoy some amazing things. Just seeing a list of opportunities is exciting, so I’d recommend giving it a go.
      “You’re off to Great Places! Today is your day! Your mountain is waiting, So… get on your way!” ― Dr. Seuss
    10. Be mindful
      How many times have you eaten dinner, but can’t really remember what it tasted like because you were watching TV? Or gone for a walk but can’t remember much of what you saw, felt or experienced? If this sounds familiar, try some mindfulness. You may have heard of mindfulness meditation, but you can also be mindful when you do other activities, like eating or walking. It simply means that you focus your attention on the moment and the activity, without being distracted. So when you’re eating, really take time to focus on the textures, smells and flavours, and how the food makes you feel. Or when you’re walking, how does the ground feel under your feet, the sun on your face, the wind in your hair? Do you hear birds in the trees, are there dogs running in the park? Be aware and enjoy it all.
    11. Try something new
      From time to time we can get stuck in the rut of everyday life/work/study/home activities. And while having a daily routine is an important strategy for living with a chronic condition, sometimes we just need a little something extra, something new and exciting to get us out of the doldrums. What have you always wanted to do? What’s on your bucket list? Learning a language? Visiting a special place? Writing a book? There are lots of low and no cost online courses that can teach a range of skills from juggling, cooking, origami, geology, playing the guitar, speaking Klingon. And while we can’t travel to a lot of places – especially overseas at the moment – you can still travel virtually and whet your appetite for when the borders reopen. The point is, adding something new and interesting to your everyday life makes you feel more fulfilled and optimistic. Just head to your favourite search engine, and start searching!
      “Don’t be afraid to try new things. They aren’t all going to work, but when you find the one that does, you’re going to be so proud of yourself for trying.” – Anonymous
    12. Exercise
      I can’t get through an article without talking about exercise ?. It’s just so important, and can improve not only your physical health, but your mental and emotional wellbeing. I find it’s the perfect thing to do whenever I’m feeling at my lowest. It can be hard to get up and go, but even if it’s a short walk outside, or 10 minutes of stretching exercises, or some yoga – just making the effort and getting the blood moving, immediately lifts my mood, and distracts from my symptoms. That’s because when you exercise your body releases chemicals such as endorphins, serotonin and dopamine into your bloodstream. They’re sometimes called ‘feel-good’ chemicals because they boost your mood and make you feel good. They also interact with receptors in your brain and ‘turn down the volume’ on your pain system. So grab your walking shoes, or exercise mat, and let the endorphins flow!
    13. Seek help
      If you feel like your condition is significantly affecting your ability to enjoy life, and these basic strategies aren’t enough to change that, talk with your doctor. Be honest and open, and explain how you’re feeling. You may need to talk with a counsellor or psychologist so that you can explore some strategies, tailored specifically to you, to help you get through this rough patch.
      “Life isn’t about waiting for the storm to pass…It’s about learning to dance in the rain.” Vivian Greene

    Crisis support

    If this article has raised some issues with you or you feel like you need help during this stressful time, there’s help available. Contact Lifeline Australia on 13 11 14 for 24 hour crisis support and suicide prevention.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING
    juggle2.jpg
    Lisa Bywaters
    01/Apr/2021
    Health InformationMSK articles

    Juggling multiple chronic conditions

    Living with one chronic condition can be tough; however many people live with more than one chronic condition – and that can be really challenging.

    In our report: Making the invisible visible, we revealed that:

    • 57% of the people who responded to our survey had 2 or more musculoskeletal conditions, and
    • 80% had other health conditions such as high blood pressure, mental health conditions, gastrointestinal conditions, respiratory conditions and diabetes.

    So what does it mean to live with more than one chronic health condition?

    It means that most of the time you have many balls in the air, and you quickly become an expert at juggling.

    Your time, energy, and focus are on so many different things – how you’re feeling that day, your healthcare appointments, medications, exercise programs, diet, managing your mental health and emotions, dealing with work/study, managing family and social commitments, getting enough sleep, practising self-care. The list goes on and on.

    This can be challenging – and exhausting. But there are some simple things you can do to prevent dropping any balls so you can get on with living your best life.

    Juggling 101

    Know your conditions. It’s important to be as knowledgeable as you can about all of your conditions. What causes them to flare? What things keep them in check or under control? What things can you do to manage them to the best of your ability? To find out more:

      • Talk with your doctor if there’s something you don’t understand about your conditions or health in general.
      • Call the MSK Help Line – 1800 263 265 or email helpine@msk.org.au – and speak with our nurses about your musculoskeletal condition/s.
      • Search the Australian Government Healthdirect website for information and links to websites for information on other health conditions.

    Understand how your conditions may impact each other. Often the symptoms of, or treatments for, one condition can aggravate another. For example, if you’re not sleeping well because of back pain, your anxiety may become worse, as you feel tired and less able to cope with day-to-day stresses. Or the medication you take for one condition may affect your ability to focus or concentrate, which may add to the brain fog you already experience due to fibromyalgia.

    By understanding how one condition may affect another, you can act quickly and get on top of any problems as soon as possible. Talk with your doctor as soon as you notice any worsening of symptoms or any new health issues.

    Know the ins and out of each of your treatment plans, and follow them. That means knowing your medications (including the active ingredients and potential side effects), your exercise program, pain management strategies, dietary requirements, and the self-care practices that ensure your conditions are well-managed. Some of these things will overlap – exercise is important for musculoskeletal health, and for heart health, diabetes, mental health conditions, etc. But others may require more planning – for example, your medications may need to be taken at different times to avoid interactions. That’s why you should know as much about your own health as you can, and take an active role in managing it.

    Work with your healthcare team. They’re your support team and provide information, support, treatment, and encouragement to help you keep functioning. And there are some easy things you can do to get the most out of your time with them:

    • Be prepared for your appointments. Take a list of any questions you have, and put them in order of most important to least, just in case you run out of time.
    • Take your condition/symptom tracker to discuss any issues you have around things like sleep, exercise, diet, medications, etc. If you don’t have a tracker, write down the things you’ve been doing, any changes you’ve noticed, before you go to your appointment.
    • Ask for a longer appointment if you need more time to discuss any issues or concerns.
    • Talk with your doctor about getting a Chronic Disease Management Plan and/or a Mental Health Care Plan (if you haven’t already done so).

    Embrace alerts and routine. When you’re trying to manage multiple health conditions, and your other commitments, it’s easy to drop the ball if you’re not super-focused. Add a drop of brain fog and a pinch of fatigue, and things can go sideways very quickly. That’s when alarms/alerts, and routines come in.

    • Set an alarm or alert on your phone, watch or clock to remind you when it’s time to take your medications, go to appointments, take an exercise/stretch/meditation break.
    • Develop a routine around some of your daily activities. For example the timing of your exercise program – e.g. always before breakfast, or always after you’ve showered and loosened up. Or sleep – always going to bed at 10pm and getting up at 6.30am every day. Or looking after your mental health – e.g. practising guided imagery/mindfulness/visualisation 1 hour before going to bed.

    By having a routine it becomes second nature and you’re less likely to forget to do these things or have other activities intrude on this time.

    Ask for help when you need it. From your family, friends, healthcare team, or support organisations like Musculoskeletal Australia. None of us is invincible, and we all need help from time to time.

    Take care of your mental health. Whether you have a mental health condition or not, we need to be aware of how we’re feeling. Trying to juggle multiple health conditions is stressful, and we can have days when we’re depressed, angry, anxious, sad or overwhelmed. Fortunately, there’s a lot of information and resources to help you manage. To start, check out Head to Health, Beyond Blue, and Smiling Mind. And if you think you need professional support, talk with your doctor about accessing a Mental Health Care Plan.

    Seek help if you’re dealing with financial stress. Living with a chronic condition can be expensive. Medications, healthcare appointments, time off work (or not being able to work), exercise classes, complementary therapies, and aids and equipment, are costly on top of everyday expenses. When you multiply that by the number of conditions someone has, it can quickly strain the budget. If you’re worried about your finances, read our blog ‘Money, money’ money’ for tips and strategies to help.

    Acknowledge how well you’re doing. Research has shown that people with multiple chronic conditions are resilient and are experts at practising self-care and becoming advocates for their own health. So give yourself a pat on the back. You’re working really hard. You should feel proud of how much you’re accomplishing – even on the days when getting out of bed was an effort. You’re doing it. Be proud.

    Juggling is hard – but you’ve got this

    Keeping all your balls in the air and providing them with time, energy and focus can be difficult. Sometimes it feels like the balls’ weight has changed and suddenly your evenly matched tennis balls have become a tennis ball, two bowling balls, three flaming batons, and a very angry cat.

    Because in our everyday lives, the importance of our daily tasks – work commitments, family duties, social engagements – change all the time. And how you’re feeling, the symptoms you’re experiencing, how much pain you’re in, or how tired you are – that constantly changes too.

    But unlike actual performance juggling, you can decide to put some things down. You can set them aside and focus on the activities or tasks that require the most focus and energy.

    You’ll get back to the others when life returns to ‘normal’. But until then, you, the master juggler, will do the best you can with the circumstances and resources you have. You’ve got this.

    You need not feel guilty about not being able to keep your life perfectly balanced. Juggling everything is too difficult. All you really need to do is catch it before it hits the floor. Carol Bartz

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING
    butterfly-web.jpg
    Lisa Bywaters
    18/Mar/2021
    Health InformationMSK articles

    Emerging from the cocoon

    Dealing with pain, isolation and loneliness

    When you’re unwell or in pain – both physical and emotional – it’s natural to want to shut out the world and retreat to the cosy safety of your ‘cocoon’.

    For me, it’s either my bed or the couch, soft, warm clothes, the doona if it’s cold and something mindless on the TV. I shut everything out and stay in my cocoon until I feel ready to face the world again.

    This is my safe place, where I can minimise the risk that anything will exacerbate my pain or make me feel worse – because if I can’t control the pain, at least I can control my environment.

    I’m not alone in this behaviour. It’s a common thing to do, especially when you live with a chronic condition and pain.

    In our recent report: Making the invisible visible: Australians share the impact of musculoskeletal conditions on their lives people revealed that:

    • They tended to keep to themselves and not contact friends and family when they’re feeling unwell – 64%
    • Their ability to socialise with friends and family was impacted by their condition – 66%
    • Their condition impacted their ability to participate in family events and activities – 35%
    • They couldn’t make firm commitments to socialise – 45%
    • They often needed to cancel plans due to their condition – 39%.

    These findings highlight that living with the unpredictability of a musculoskeletal condition can significantly affect the social fabric of people’s lives.

    Did you know: social isolation can have negative effects on our health? Research has shown that people who become isolated and experience loneliness are at increased risk of developing depression, having poor sleep, decreased immune function, poor cardiovascular health and impaired executive function.

    So while retreating to your cocoon can be a soothing and healing thing to do for short periods, it can be harmful if you do it for too long and become cut off and isolated.

    Why do we become isolated?

    Pain and fatigue – These are the two big ones. When you can barely drag yourself out of bed, and just the thought of showering sounds exhausting, getting dressed and catching up with people can seem impossible.

    Mental and emotional health – When you’re not feeling like your usual self and feel sad, depressed, anxious or down, it can affect your ability or willingness to make the effort to be social.

    Losing touch or connection with friends and family – We lose touch with people for a variety of reasons. But sadly, sometimes we lose touch with people because we have to cancel or postpone plans when we’re not feeling well. And because of the unpredictable nature of musculoskeletal conditions, this can often happen at the last minute. If someone doesn’t know what it’s like to live with a chronic condition, they may find this frustrating and difficult to understand. As one person stated in our survey: “the worst part is they are invisible conditions, so people can’t understand unless they’ve had it.”

    COVID-19 hasn’t helped – Physical distancing, lockdowns, closed borders and feeling vulnerable at the thought of being exposed to a new virus, especially if you already have a weakened immune system, has made many of us feel more isolated.

    Emerging from the cocoon

    But we’re social creatures and need interaction with others, even when we’re in pain. So we need to emerge from our safe, secure cocoons before isolation becomes problematic. Here are some tips to help.

    Know yourself – We all live with different musculoskeletal conditions and health conditions. And they affect us physically, mentally and emotionally in differing ways. That means you’re the best person to judge how much time alone is good for you, and how much is detrimental. So know your limits.

    Be honest with your important peeps – Most people don’t know what living with pain, brain fog or energy-sapping fatigue is like. So be open and honest with your family and close friends. Let them know why you sometimes need to cancel plans or need time alone to recharge. Don’t downplay how you’re feeling or make excuses. Just be honest.

    Do things on your terms – If you’re feeling fragile and your cocoon (aka couch) is beckoning, think about how you can still interact with your people, but on your terms.

    • Invite them to your house – for a coffee and chat, or get some yummy food delivered and have a meal together. And don’t worry if your home is untidy. Your people are there to see you, not your space. Just enjoy the time together.
    • Call or have a video chat – you can do that from the comfort of your home. And COVID has taught us that as long as your top half is respectable, no one can see you’re wearing flannelette pyjama pants covered in rubber ducks.
    • Go to a venue or on an outing that suits your symptoms, pain levels and how you’re feeling. Go to the local café, watch the latest blockbuster at the cinema, go for a slow meander in the park and find a park bench to sit and chat. Whatever works best for you.

    Acknowledge the important people in your life – Set alerts on your phone or mark the dates in your diary and contact them on the significant days in their life – birthdays, anniversaries, starting a new job, Tuesdays. By setting up alerts, or having regular days and times to call, you’re less likely to miss the important life events we all hold dear or fall out of touch. And it means that even if you have a foggy brain at times, you won’t miss those dates.

    The power of pets – Having a furry, feathered or scaled companion or two can help you feel less isolated, especially if you live alone. Their presence gives you a reason to get out of bed every day as they’re depending on you for food, water, exercise and cuddles. And they’re just so cute and comforting. They also give you something in common with the other 61% of Australians who own a dog, cat, fish, bird, snake, hamster, or lizard…that’s a lot of people you could potentially talk with – in person or online – about a shared love of animals.

    Connect with others – We get a lot of our human connections and friendships through work, sporting clubs, book clubs, volunteering, parents groups etc. So try and keep these connections going, even if you’re not feeling 100%. Along with the connections of those nearest and dearest to us, they add a diverse richness that makes life so interesting. And if you’re not involved in any groups or clubs, consider joining one. Now’s the perfect time, as many are meeting online because of COVID. It allows you to dip your toe in the water and see what the group is like, from the comfort of your home.

    Look after yourself – Ok, you’ve made it out the door, and you’ve been having a lovely time with friends. But you can feel your back starting to hurt. A lot. Uh-oh…what to do? Don’t ignore it. Whip out any of your trusty pain management techniques that you know work for you…such as stretching, walking, taking your medications, using a heat pack, distraction, and moving. Whatever works for you (obviously, this will depend on where you are and what facilities you have access to). The point is, by taking action, you’ll hopefully nip the worst of the pain in the bud. It also means that you were able to enjoy time with friends – despite your pain.

    Cherish your alone time – This may sound weird after pushing you out the door, but it’s essential that we all take some time out when we need it. It gives you the time to relax, rest, recharge and reset.

    “Humans are social beings, and we are happier, and better, when connected to others.” – Paul Bloom

    However, sometimes our condition can make socialising difficult and even painful. But if you’re prepared and you know yourself and your limits, you’ll be in a good position to enjoy the rich, wonderful connections that make life so satisfying.

    “The struggle to leave the cocoon is what strengthens the butterfly’s wings so she can fly. I am about to become something beautiful.” Tricia Stirling.

    Contact our free national Help Line

    If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING
    vaccine-syringe.jpg
    Lisa Bywaters
    18/Feb/2021
    Health InformationMSK articles

    To be or not to be vaccinated, that is the question

    10 August 2021 – Please note: This information was correct at the time of writing. But COVID-world has a rapidly changing landscape, so for the most up-to-date information about vaccines, visit the Australian Government, Department of Health website. 

    Did you know that the second person in the world to get vaccinated against COVID-19 (outside of a clinical trial) was William Shakespeare? The UK was the first to roll out the Pfizer vaccine, and 81 year old William was the second in line to get the jab.

    Obviously the media (and people like me) couldn’t let that go by without a joke or two! So after the jab there was a chorus of “Is this a needle which I see before me?”, and “All’s well that ends well’, and the vaccines will lead to the “Taming of the Flu.” And really when it comes to it, it’s all “Much ado about nothing”.

    OK, silliness over ?.

    Obviously you can’t open a paper, watch the news or look at social media and not know that the COVID-19 vaccines are coming to Australia very soon. In fact the first shipment of the Pfizer/BioNTech vaccine arrived earlier this week.

    There’s a lot of confusion and concern out there, so we’ve answered some of the FAQs we’re being asked. We’ve also included links to other great resources to help you understand these new vaccines and what they mean for you and your family.

    What are the two main vaccines?

    In Australia the Therapeutic Goods Administration (TGA) has so far approved the use of the Pfizer/BioNTech vaccine and the AstraZeneca/Oxford vaccine.

    There are other vaccines in the pipeline which may be available later in 2021. However this article will focus on the two main vaccines that the Australian Government will begin rolling out in the next month or so.

    It’s important to note that these vaccines are for adults only at this stage, and that children and pregnant women were not part of the clinical trials. That means we don’t have the information to ensure the vaccines are completely safe for these populations at this stage. If you’re pregnant, breastfeeding or planning a pregnancy, read the federal government’s decision making guide for more information and discuss your specific situation with your doctor.

    How do they work?

    We’ve all heard of DNA (deoxyribonucleic acid). It’s the genetic material that carries all the information (or genetic code) about how all living things look, develop and function.

    However for many types of viruses – including influenza and coronaviruses – their genetic code is stored in their RNA (ribonucleic acid). It provides all the instructions for how the virus works.

    Since very early on in the pandemic, scientists have had the genetic code for SARS-CoV-2 (the virus that causes COVID-19). This has made an incredible difference to how quickly vaccines were able to be developed, trialled and ultimately administered.

    By now we’re very familiar with the spiky, crown-like surface of the coronavirus SARS-CoV-2. These spike proteins are what allows it to penetrate and enter our cells, where it proceeds to take over. The virus then instructs our cells to become a virus making factory and before you know it, you’ve got COVID-19.

    Researchers have used the genetic code of SARS-CoV-2 that specifically relates to these spike proteins to develop their vaccines.

    With the Pfizer/BioNTech vaccine they used the genetic code to create their own synthetic RNA. This synthetic RNA contains information of the spike protein only, not the virus itself. So it can’t give you COVID-19. The RNA information is wrapped inside a fatty coating or envelope to protect it. This stops the body from breaking it down as soon as it’s been administered.

    The AstraZeneca/Oxford vaccine is known as a ‘viral vector vaccine’. It adds the genetic information about the spike proteins into another virus or a ‘vector’, in this case a genetically modified virus that normally causes the common cold in chimpanzees but not humans.

    Despite the differences in the Pfizer/BioNTech and AstraZeneca/Oxford vaccines the body’s response is the same. Our cells again become factories – but this time they only make the spike protein (not the actual virus). The presence of this protein in our body triggers our immune system to mount an attack, which creates antibodies that are ready for if/when the real SARS-COV-2 comes knocking.

    Are they safe?

    The information we have to date is that these vaccines are safe to use. Our TGA has rigorous checks and balances in place before any drug (including vaccines) become available to the Australian population.

    We also have the benefit of observing the rollout in large populations such as those in the UK and US, and monitoring for any unusual side effects or concerns.

    Even after our vaccines are being rolled out across Australia, the TGA will continue to monitor for any issues.

    How are they administered?

    Like many of the vaccinations we get, the COVID-19 vaccinations will be injected into your upper arm. Both require two doses approximately 12 weeks apart. It’s important that you receive both doses.

    After you’ve been vaccinated you’ll stay where you are for about 15 minutes to ensure you’re feeling ok afterwards.

    What if I have a weak immune system?

    If you have a medical condition, or take medications that mean you have a weakened immune system, you should still be able to receive these vaccinations. Remember the vaccines aren’t using live viruses.

    The vaccines may help prevent you getting COVID-19, or prevent you getting a more serious case.

    Read the latest information from the Australian Rheumatology Association: COVID-19 information. And talk with your doctor if you have any concerns at all.

    Do I have to get vaccinated?

    COVID-19 vaccinations are voluntary. You choose whether to have one or not.

    Can I choose which one I get?

    Yo will not be able to choose which vaccine you receive.

    Australia has secured fewer doses of the Pfizer/BioNTech vaccine (20 million doses), compared to AstraZeneca/Oxford vaccine (3.8 million doses delivered from offshore facilities, and 50 million to be produced onshore this year).

    The Australian Government, working with the state/territory governments, has a comprehensive strategy for vaccine rollout, prioritising those at greatest risk of being exposed to SARS-COV-2, or having worse outcomes if they develop COVID-19. This includes frontline health care workers, quarantine and border staff, aged and disability care workers, and aged and disability care residents.

    From then on vaccinations will be a phased process, dealing with each group of vulnerable people. You can find out more about the vaccination rollout here.

    You can also use the Australian Government’s Vaccine Eligibility Checker to find out which phase of the rollout you’re eligible for.

    Do I have to pay for my vaccinations?

    No, they’re free.

    The Medicare Benefits Schedule has been amended to cover GP’s costs associated with the COVID vaccinations. That means you’ll be bulk billed for your consultation and vaccination, and won’t need to pay a thing.

    Will it make me immune from catching or spreading COVID-19?

    We’re not sure.

    The vaccine trials were studying whether the vaccines stopped COVID-19 symptoms or reduced the severity of symptoms, not whether it protected people from getting infected with the virus. So the vaccines may not protect people from catching the virus if they’re exposed to it, but hopefully it will reduce the impact of symptoms.

    We also don’t know if someone who gets vaccinated and later develops COVID-19 – but has no symptoms (asymptomatic) – is able to spread the virus to others. We just don’t have enough data.

    That means that unfortunately the vaccinations won’t be a ‘get out of jail free’ card. We’ll still need to do all the things we’ve been doing for the last year – wash our hands with soap and water regularly, use hand sanitiser, practise physical distancing, wear a mask if required, and get tested and isolate if you feel sick.

    What are the side effects?

    Some people (not all) may feel a bit off colour for a day or two. They may experience flu-like symptoms (muscle and joint pain, headache, chills), and/or pain and redness where they received the injection. This is your immune system responding to the vaccine, not to the virus. The best thing to do is look after yourself, find a comfy position on the couch and watch your latest binge-worthy show.

    Can I catch COVID-19 from these vaccines?

    No, as the vaccines aren’t live.

    Do I still need to get a flu vaccination this year?

    Yes, if you normally get a flu shot each year, plan to do it again.

    Influenza viruses are different to SARS-COV-2, and so the vaccinations are different.

    However it’s important that you allow 14 days between a flu vaccination and either dose of the COVID-19 vaccination. Your doctor can give you more information and help you make sure your timing is right.

    Will getting vaccinated make everything go back to ‘normal’?

    If by normal you mean, pre-COVID craziness, it’s very unlikely. Apart from the potential for being asymptomatic and possibly spreading the virus even after vaccination, there’s still a lot of unknowns. Even though it feels like it’s all been going on forever, in the life of a new virus and the work needed to get it under control, we still have a ways to go. The only way to do that is to stop the spread of the virus.

    When it comes to vaccination, the World Health Organization has stated that “a substantial proportion of a population would need to be vaccinated, lowering the overall amount of virus able to spread in the whole population”. What ‘substantial’ means exactly isn’t clear, and numbers from 50-80% of the population have been thrown around from a variety of sources.

    But it’s not all cause for gloom. This time last year we were just entering the pandemic and there was so much we didn’t know. But science has made amazing strides, collaboration between researchers and big pharmaceutical companies has been unprecedented and we’ve learned so much about ourselves as we’ve led much smaller, intimate lives.

    Yes, we’re still in the middle of this pandemic, but we’ve come so far and grown so much. And for that we should all be proud and continue moving forward – one step at a time.

    Contact our Help Line

    If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING
    pills.jpg
    Lisa Bywaters
    18/Feb/2021
    Health InformationMSK articles

    It’s tongue twister time!

    Active ingredient prescribing is here!!

    As of the first of February this year, you’ll need to be prepared to know (or at least recognise) the active ingredients in your medicines.

    Doctors are now required to prescribe your medicine by its active ingredient/s. This will be what’s displayed on the packaging, rather than the brand name. So if you’re used to seeing Arava on your prescription and medicine, you’ll need to get used to seeing leflunomide instead. If you take Celebrex, you’ll need to become familiar with celecoxib – the active ingredient in Celebrex.

    Your doctor can still add the brand name to your prescription, however it will follow the active ingredients.

    What are active ingredients?

    The active ingredients of medicines are the chemical compounds that have the intended medicinal effect on your body.

    So if for example your doctor prescribes Nurofen Plus to relieve your pain and inflammation, the active ingredients are ibuprofen and codeine phosphate hemihydrate.

    • Ibuprofen – belongs to a group of medicines called non-steroidal anti-inflammatory drugs (NSAIDs). NSAIDs provide temporary pain relief, specifically pain associated with inflammation.
    • Codeine phosphate hemihydrate – belongs to a group of medicines called analgesics which provide pain relief.

    Your prescription will list these active ingredients, rather than the brand name Nurofen Plus (unless your doctor chooses to add it). It will also list the amount, or dose, of each active ingredient. For example: Ibuprofen 200mg and Codeine 12.8mg.

    The active ingredients have always been listed on your medicines, however they were usually listed at the bottom of the packaging and were not very prominent. This is what’s currently changing.

    Why has this happened?

    Some of the reasons for this change are:

    Safety #1 – many products contain the same active ingredient. If you only know the name brand, it’s very easy to take too much and accidentally overdose. A good example of an active ingredient that’s in lots of medicines is paracetamol. It’s in:

    • pain medicines – for joint pain, period pain, headache, back pain etc. Brand names include: Panadol, Panamax, Dymadon.
    • medicines for colds, flus and sinus problems. Brand names include: Codral, Lemsip.

    These products may be purchased over-the-counter or be prescribed medicine. If you don’t realise they all contain paracetamol, you may use these medicines to deal with a headache, back pain and a cold, all in a short period of time. This is how accidental overdoses occur.

    Safety #2 – if you see multiple doctors or specialists, knowing the active ingredients of the medicines prescribed by each of them means that together you can ensure you’re not being prescribed a medicine with the same active ingredient/s but with a different brand name.

    Allergies – knowing the active ingredient in a medicine helps you spot something you may be allergic to before you take it.

    Awareness – it’s important to understand and be fully informed about the medicines that you use.

    Savings to you – knowing the active ingredient means you can discuss the potential use of generic medicines with your doctor or pharmacist. If it’s appropriate for you, using a generic medicine will save you money.

    Savings to the health system – if more people use generic medicines, this will lead to savings for the health system, which will make the Pharmaceutical Benefits Scheme more sustainable.

    What are generic medicines?

    When a pharmaceutical company develops a brand new medicine, with a new active ingredient, it’s covered by a patent. This means they’re the only company that can make and sell this medicine. This allows the company to make back some of the money that went into the research and development associated with making new medicines.

    However once the patent has expired, other pharmaceutical companies can make their own version of the original medicine. This is a generic medicine.

    And because they haven’t had to put in the research and development to create the original medicine, they can usually sell it at a cheaper cost to consumers.

    Learn more about generic medicines on the Healthdirect website.

    Exceptions

    Active ingredient prescribing will be required for all Pharmaceutical Benefits Scheme (PBS) and Repatriation PBS (RPBS) medicines except:

    • hand written prescriptions
    • medicines with four or more active ingredients
    • paper-based medicine charts in the residential aged care sector
    • medicines that have been excluded to protect patient safety or where it’s impractical to prescribe the medicine by active ingredient.

    Help with keeping track of your medicines

    It can be hard keeping track of medicines at the best of times, even when you know their brand name. Having to know the active ingredients may seem a bit daunting.

    But there are resources to help you.

    • Visit the NPS MedicineWise website. They have a free app called MedicineWise that keeps track of all of your medicines. They also have paper templates you can print out to help you keep track if an app’s not style.
      Creating a medicines list (whether you use an app or a paper list) is a great opportunity to list all of your medicine information in one place. Include your prescription medicines, as well as any over-the-counter medicines and supplements you take. Include the active ingredients for all of them as well as the dosages.
    • Talk with your doctor and pharmacist about these changes if you have any concerns. Also ask them how to pronounce the active ingredients; many of them are tongue twisters, so ask for help if you have any difficulty saying them.
    • Contact our MSK Help Line. Call or email the nurses on our Help Line if you want more information about active ingredient prescribing, your medications or your condition. We’re here to help.

    Finally – let’s limber up with some tongue twisters

    Medicines can be complicated things. And we’ve been used to the relatively easy brand names. However the active ingredients of many of our medicines are doozies! So it’s time to limber up your tongue, gargle some water and repeat after me:

    • “Peter Piper picked a peck of pickled peppers before popping his prednisolone.”
    • “She sells sea shells by the seashore. The shells she sells are seashells, and not secukinumab I’m sure.”
    • “Betty bought her bisphosphonate and a bit of butter. But the butter Betty bought was bitter but the bisphosphonate was beneficial”. ?

    Contact our Help Line

    If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING
    gout-word.jpg
    Lisa Bywaters
    28/Jan/2021
    Health InformationMSK articles

    Gout: a misunderstood condition

    What do Queen Victoria, Jared Leto, Benjamin Franklin, Harry Kewell, Sir Isaac Newton, Michelangelo, Sir Alec Guinness and Jim Belushi have in common?

    They all lived (or live) with gout.

    Most people don’t realise that gout is the most common form of inflammatory arthritis in the world. According to the Global Burden of Disease Study 2017, there are 41 million adults with gout worldwide; that’s more than twice the number of people living with rheumatoid arthritis.

    Gout is characterised by repeated attacks of extreme joint pain, swelling and redness. The most commonly affected joint is the big toe, but gout can affect your feet, ankles, knees, elbows, wrists and fingers.

    Historical stereotypes

    Gout has always gotten a bad rap. It’s long been associated with kings, lavish living and overindulgence of food and alcohol.

    We now know this isn’t the case. It’s a complex, very painful condition that affects many Australians, who deal with stigma based on an out-of-date stereotype.

    Women get gout too, as do people who don’t drink or eat meat. Gout is more complex than the historical image. Which is why some rheumatologists have suggested gout be renamed ‘urate crystal arthritis’ to lose the stigma attached to ‘gout’.

    So what does cause gout?

    Gout occurs when uric acid, a normal waste product, builds up in the bloodstream and forms urate crystals in a joint.

    Our body makes uric acid when it breaks down purines, a substance found in our cells and in food.

    Uric acid normally dissolves in your blood, is processed by your kidneys and leaves your body in urine.

    If your body makes too much uric acid, or your kidneys can’t clear enough of it out, it builds up in your blood. This is called hyperuricaemia.

    Having hyperuricaemia doesn’t mean you’ll develop gout. In fact most people with hyperuricaemia don’t go on to develop gout. Because of this it’s thought that other factors such as your genes may be involved.

    Find out more about gout, including what you can do in terms of your diet and weight.

    Call our Help Line

    If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    CONTINUE READING
    gout-food.jpg
    Lisa Bywaters
    28/Jan/2021
    Health InformationMSK articles

    Can gout attacks be managed through diet?

    We often associate gout with gluttony and enjoying too much alcohol. Historical images of gout include overweight, ruddy faced, aristocratic men or royalty such as Henry VIII.

    But this isn’t the case and is too simplistic a view of a complex condition.

    To find out more about gout, what causes it and how it’s treated, check out our gout info.

    So what causes a gout attack?

    If you have gout, you know that an attack happens suddenly, often overnight, and you’ll wake up in a lot of pain.

    And it’s more likely to occur if you:

    • are male
    • have a family history of gout
    • are overweight
    • have high levels of uric acid in your blood
    • drink too much alcohol (especially beer)
    • eat a purine-rich diet (including foods such as red meat, offal, shellfish, fructose, beer)
    • use diuretics
    • become dehydrated
    • crash diet or fast.

    Managing your weight

    While you can’t control some of the risk factors to prevent a gout attack, you can control your weight. If you’re overweight, losing weight gradually and carefully can reduce your risk. However don’t go on a crash diet, skip meals or fast as this can also increase your risk of an attack.

    If you need to lose weight, talking with your doctor and/or a dietitian is a really good idea to get the information and support you need to lose weight in a healthy way.

    Other dietary changes

    It’s believed that lowering uric acid levels through small changes in your diet may help reduce the chance of future gout attacks. These changes include:

    • restricting or avoiding alcohol
    • avoiding binge drinking
    • eating a healthy, well balanced, colourful diet. Research suggests that the DASH diet or Mediterranean diet may be helpful. Read our blog on anti-inflammatory diets for more info.
    • drinking plenty of water
    • avoiding fasting or crash dieting
    • making sure you don’t overeat on a regular basis.

    Your doctor or dietitian can help guide you in making healthy changes to your diet.

    Keep taking your medication

    It’s important to note that dietary changes alone aren’t enough to address the underlying cause of gout – too much uric acid in your blood. For many years there’s been a misconception that simply changing your diet will help keep your gout under control.

    However the research clearly shows that medication is needed for most people with gout to manage it effectively. So if you decide to make some dietary changes, discuss this with your doctor and continue to take any medication you’ve been prescribed to manage your gout.

    Final word

    Gout is a painful, complex condition that affects many Australians. But there are things you can do to take control, including managing your weight, making changes to the things you eat and drink and taking your medication.

    Contact our Help Line

    If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    CONTINUE READING

    Newer Posts

    Older Posts


    TOP     Post about us on Facebook Post about us on X Post about us on Instagram Post about us on LinkedIn YouTube TikTok
    musculoskeletal health australia

    Musculoskeletal Health Australia (or MHA) is the consumer organisation working with, and advocating on behalf of, people with arthritis, osteoporosis, back pain, gout and over 150 other musculoskeletal conditions.

    Useful Links


    Key Conditions

    health direct australia

    Recent Posts

    Copyright by Musculoskeletal Health Australia 2024. All rights reserved

    ABN: 26 811 336 442ACN: 607 996 921