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    Lisa Bywaters
    22/Apr/2021
    Health InformationMSK articles

    Getting your groove back

    Sex, intimacy and musculoskeletal conditions

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    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 

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    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.

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    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
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    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.

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    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
    Sunshine.jpg
    Lisa Bywaters
    13/Jan/2021
    Health InformationMSK articles

    Here comes the sun!

    It’s warming up all over the country, and that means getting out with our family and friends and enjoying some much needed fun in the sun.

    Aside from the enjoyment we get from being outdoors, exposure to the ultraviolet (UV) rays of the sun is vital for our bone health. Sunlight is the best source of vitamin D, which helps our body absorb calcium.

    But we need to balance our desire to be outdoors and getting our daily dose of vitamin D, with protecting ourselves against sunburn, skin cancer, photosensitivity and flares.

    So let’s explore each of these issues and look at how to stay safe this summer.

    Sunburn and skin cancer

    We all know the ‘slip, slop, slap’ message and the importance of protecting ourselves from the harsh Australian summer sun. After all the sun’s ultraviolet radiation is the major cause of skin cancer and we have one of the highest rates of skin cancer in the world.

    And yet we compliment people when they return from a holiday on how tanned they look. For some reason we associate tanned skin with good health.

    However the Cancer Council advises us that “there is no such thing as a safe tan…tanning is a sign your skin cells are in trauma.”

    So protecting our skin is vital, but we still need some exposure to the sun to produce vitamin D.

    You can do that safely by exposing your hands, face and arms to the sun most days. But you’ll need to take into account factors such as where you live, the time of the year and the complexion of your skin. They all affect how long you can be exposed to the sun safely. Osteoporosis Australia has developed a chart to help you work this out.

    As well as the length of time to expose your skin, you also need to know the safest time of the day to do so. Whenever the UV index reaches 3 and above, most people need to use sun protection.

    You can check your local UV Index by visiting the Bureau of Meteorology website or downloading the SunSmart app.

    Photosensitivity and flares

    Exposure to the sun can be an issue for many people with conditions such as lupus, dermatomyositis and Sjogren’s syndrome. Sun exposure can cause rashes, lesions and flare ups.

    Some medications used to treat musculoskeletal conditions such as rheumatoid arthritis, as well as other, more general medications, can also cause your skin to be sensitive to sunlight. This includes antibiotics, disease modifying anti-rheumatic drugs (such as methotrexate), non-steroidal anti-inflammatory drugs (such as diclofenac and ibuprofen), antidepressants and oral contraceptives.

    So that sucks. Especially when you’re gazing out your window at a lovely summery day.

    The good news is you can enjoy the sun despite all of this

    There are lots of things you can do to enjoy the sun safely, without risking your skin. And most of the things you do to protect your skin from sunburn and skin cancer, will also help prevent photosensitivity and rashes.

    • Embrace sunscreen! It’s your new best friend. Make sure it’s broad spectrum – this means it protects against both UVA and UVB rays – and that it has a Sun Protection Factor (SPF) of 30 or higher.
    • Slather it on. We really don’t use enough sunscreen. The Cancer Council advises that we need to apply it 20 minutes before we go outside. And that we use about a teaspoon for EACH arm, leg, front of our body, back of our body, as well as our face (including lips, neck and ears). That works out to be seven teaspoons of sunscreen. And you need to reapply at least every two hours. Find out more from the Cancer Council.
    • If you wear makeup, apply your sunscreen before you moisturise and put on makeup.
    • Choose your summer clothing and hats carefully. Not all fabric provides the same sun protection. To block more of the sun’s rays, choose clothing that has a thick, dark fabric with a tight weave and covers most of your skin, especially when the UV levels are high. Make sure your hat shades your whole face, neck, ears and head. Broad-brimmed hats with a brim of at least 7.5cm provide excellent protection.
    • Seek out the shade. Make sure you have places to go where you can retreat from the sun.
    • Keep a sun umbrella handy – or be fancy and use a parasol – just in case you’re out in the sun unexpectedly or shady places are hard to find.
    • Try to stay out of the sun when UV levels are high (check your SunSmart app or BOM).
    • Avoid highly reflective surfaces such as sand or water.
    • Talk with your doctor about your medications if you think they’re making you photosensitive. You may be able to use an alternative medication.
    • Don’t forget your sunglasses. We also need to protect our eyes from the UV rays, as the sun can cause serious eye damage. So make sure you grab your sunnies before heading out the door.
    • During warmer weather, you should also ensure that you drink plenty of water to stay hydrated.

    As the mercury soars, summer presents us all with a number of challenges, but also a lot of great times.
    Remember to pace yourself, stay well hydrated and protect yourself by following the simple rules of slip, slop, slap, seek, slide. Most importantly, make the most of our warmer weather and enjoy it!

    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.

    More to explore

    CONTINUE READING
    sugar.jpg
    Lisa Bywaters
    13/Jan/2021
    Health InformationMSK articles

    The not so sweet truth about sugar

    It’s the start of 2021 and many of us are feeling the effects of consuming too many yummy things during the holidays. Trifles, honey glazed hams, wine, pavlova, cheesecakes, rum balls, cocktails, pudding, soft drinks, fancy salads with sweet dressings, crackers, lots and lots of lollies…and that was just one day!!

    But sadly while we may love these high-sugar foods, they don’t love us back. And if we don’t consume them in moderation, they can have some very negative impacts on our health and wellbeing.

    So let’s take a look at the delicious, but bittersweet world of sugar.

    Did you know?

    Consuming too much sugar can increase muscle and joint inflammation. It can also lead to weight gain, an increased risk of developing diabetes and heart disease, high blood pressure, acne and dental disease. Which means Mary Poppins had it all wrong with her spoonful of sugar – it doesn’t help the medicine go down ☹.

    How much sugar should we aim for?

    Because of the many health issues linked to a diet high in sugar, the World Health Organization (WHO) has released a guideline that states “in both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”. (i)

    By free sugars they’re referring to the sugars “added to foods and beverages by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates”. (ii)

    For an adult with a healthy Body Mass Index (BMI), 10% works out to be about 12 teaspoons (or 50 grams) of sugar, in all its forms, per day.(iii) While that sounds like a lot, there’s a lot of hidden sugar in our food. Apart from what we add when cooking or making a cuppa, there’s the sugar that’s in our processed, packaged and pre-prepared foods, soft drinks, fruit drinks, bread, crackers, alcohol etc. So it all adds up very quickly.

    In the 2018 report Nutrition across the life stages, the Australian Institute of Health and Welfare (AIHW) reported that “more than half of the population in each age group up to 19–30 have intakes of free sugars that are greater than the WHO guideline. While this decreased slightly with older age groups, it remains high, with between 35% and 50% of the population with intakes greater than or equal to 10% of energy intake”.(iv)

    The main contributors to added sugars intake include: “fruit and vegetable juices and drinks, soft drinks, cakes and muffins, cordials and sweet biscuits”.(v)

    But we can change our eating behaviour to reduce the amount of sugar we consume. We don’t have to be a slave to our sweet tooth or our eating habits. And in a short period of time we can experience the improved health benefits of eating a balanced diet, low in sugar.

    Did you know?

    Sugar has many different names. You may be familiar with some of the ones ending in ‘ose’ – glucose, fructose, dextrose – but there are many that don’t even sound like a sugar, like demarara and turbinado! That’s why it’s a good idea to become familiar with the different names of sugar, so you know what to look for. Choice has a helpful list of 42 different names for added sugar to help you.

    Let’s get started – some tips for reducing your sugar intake

    • Get help. You don’t have to do this on your own. Talk with your doctor or a dietitian for advice and strategies to help you reduce your sugar consumption. And get the family involved. It’s more than likely that if one person in the household is consuming too much sugar, then others are too.
    • Read the nutrition information panels and ingredients lists on your packaged foods. EatForHealth.gov.au has some great resources to help you understand what you’re looking at. And remember, sugar has several names that may be listed in the ingredients list – so one product may list sugar, invert sugar, malt extract, glucose solids, golden syrup, and honey – all in the one item! That’s a lot of sugar.
    • Compare similar products. Once you’ve wrapped your head around reading nutrition panels and ingredients lists, compare products before you buy them. For example, compare different yoghurts – one may have a much higher percentage of added sugar than another.
    • Decide how you’re going to do this. You may decide to go cold turkey and stop consuming anything with sugar. This sounds really hard to me but it works for a lot of people. Or you can make changes gradually and consistently. This can also be tough, so getting help from a dietitian is a really good idea.
    • Reduce your intake of sugary drinks, including alcohol. We know soft drinks are full of sugar, but so too are flavoured milk drinks, fruit and vegie juices and store bought smoothies, slushies, milkshakes etc. Drink water – plain or sparkling instead. And if you want a flavour hit, add some lemon or lime slices, or some mint leaves.
    • Think about why you’re eating that ice cream after dinner or mid-afternoon chocolate bar. Are you actually hungry or is it a habit? If you’re hungry choose something that’s not full of sugar like unsweetened Greek yoghurt with some passionfruit or berries, or a small handful of unsalted almonds. If you’re eating because it’s a habit, do something else. Take the dog for a walk, talk with your kids, fold the laundry, clean your teeth. Distract yourself until you’re no longer thinking about eating.
    • Make sure you’re eating enough fibre and protein. They’ll make you feel full and satisfied, so you’re less likely to snack. Fibre is also important for a healthy digestive system, while protein has many health benefits including providing energy, growing and repairing cells and keeping your immune system healthy.
    • Manage your stress. We often reach for the comfort foods when we’re feeling anxious or stressed because they make us feel better. Find other ways to deal with stressful situations that don’t involve sugary food or drinks.
    • Get a good night’s sleep. Being tired or feeling fatigued is one of the many reasons we crave sugary things because we know it’ll give us a quick burst of energy. But that energy doesn’t last. You soon go back to feeling tired and needing more sugar to keep you going. And lack of sleep is also linked to weight gain; when coupled with a diet high in sugar, it’s not a great combo. Read our information on sleep for more information about how you can improve your sleep quality and quantity.
    • Be prepared for the potential for sugar withdrawal. Sugar is addictive, and some people may find they experience symptoms such as headache, fatigue and lack of concentration when they reduce their sugar intake. But it will pass. Have some strategies in place in case this happens to you such as: going for a walk, calling a friend, having a cup of tea or coffee (minus any added sugars or syrups), drinking some water, getting some fresh air, doing a crossword. Whatever works to distract you from the symptoms you’re experiencing.

    In the end, it’s up to you how much or how little sugar you want to have in your diet. There are definite health benefits for having a diet low in sugar, but that doesn’t mean no sugar.

    So if you’re struggling with the idea of giving up all of the sweet things that you enjoy, there’s no reason you can’t enjoy your favourite sweet every now and again.

    And you’re more likely to really savour it because you’re eating it because you enjoy it – not because you’re tired, stressed, bored or because it’s a habit. So take some steps today to reduce your sugar intake. Your body will thank you for it.

    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.

    More to explore

    References

    i-ii WHO Guideline: Sugars intake for adults and children, 2015.
    iii Food Standards Australia & New Zealand: Sugar, 2019.
    iv-v AIHW Nutrition across the life stages, 2018.

    CONTINUE READING
    true-love.jpg
    Lisa Bywaters
    17/Dec/2020
    Health InformationMSK articles

    12 days of wellness

    With Christmas and the festive season just around the corner, and a tough year almost behind us, it’s the perfect time for a wellness challenge!

    And before you roll your eyes, this challenge is fun, it’s easy and we‘ve tied it in with song The 12 days of Christmas… so it all begins on Christmas day.

    So strap yourselves in, it’s a weird and wacky song! But we hope you’ll have some fun with the 12 days of wellness challenge.

    Happy holidays, stay safe, and keep well!

    25 December

    On the first day of Christmas my true love sent to me, a partridge in a pear tree…

    While a partridge in a pear tree doesn’t sound like cause for celebration, the fact that we’ve made it to Christmas Day certainly is! So let’s celebrate!! Dance around your lounge room, sing carols, toast your family and friends because we made it! We’re with our loved ones – hopefully in person, but if not, virtually is good too. Eat, drink, be merry, and enjoy this day.

    26 December

    On the second day of Christmas my true love sent to me, two turtles doves… 

    Get outside and walk off some of the Christmas yumminess. See if you can spot some turtle doves (might be a tad tricky as they appear to be European).

    Any-hoo, see if you can at least spot a pigeon while enjoying your walk. Enjoy the sunshine and vitamin D and breathe in the fresh air – how good does it feel without a mask?

    27 December

    On the third day of Christmas my true love sent to me, three French hens…

    What’s with all the birds? Weird, but we can use the French vibe for our third day.

    Catch up with friends and do something fun together. Channel your inner Parisian, grab some baguettes, cheese, wine and eclairs (yum), and have a picnic in the park. Or visit a café and enjoy a cafe au lait while you watch the people stroll by. Finish with a promenade along a river or visit a gallery for the perfect end to your day.

    28 December

    On the fourth day of Christmas my true love sent to me, four calling birds…

    More birds! But they’re on the right track as far as calling goes.

    Today call or face time someone you haven’t spoken with for a while. Catch up on their lives and let them know how you’re doing. If this year has taught us nothing else, it’s that our connections are vital. We need them for our physical, mental and emotional health. So pick up the phone and call someone.

    29 December

    On the fifth day of Christmas my true love sent to me, five gold rings… 

    Now we’re talking! Only joking, I prefer silver.

    Today the challenge is to take photos of three things that make you happy. The sky’s the limit – so it may be some gold rings, or your family, your dog, some flowers, a sunset, a meal, or the clouds in the sky. Whatever makes you happy – point and click. And save them so you can look at them whenever you’re feeling a bit down and need a boost.

    30 December

    On the sixth day of Christmas my true love sent to me, six geese a-laying…

    Come on, seriously? This true love was mad for birds!

    Today, let’s hit the trails. Grab your bike, borrow one from a friend, or hire one…and let’s go for a ride. Riding is a low impact and fun exercise that’s suitable for most people. Read our blog for some tips to make your ride a fun, enjoyable outing without the pain.

    As usual keep your eye out for birds – especially of the geese variety who may or may not be laying.

    31 December

    On the seventh day of Christmas my true love sent to me, seven swans a-swimming… 

    More birds – sigh. But the swimming part is a great idea! Nothing says summer like hitting the beach, pool, river or watering hole for a swim to cool down. And it’s a wonderful exercise for anyone with a musculoskeletal condition. Your body is supported by the water and the resistance provided by moving through water builds muscle strength and endurance.

    And since it’s New Year’s Eve, while you’re floating around in the water, take some time to reflect on 2020 and three things you’re grateful for. It’s been a tough year, but there have been some highlights. What were yours?

    1 January

    On the eighth day of Christmas my true love sent to me, eight maids a-milking… 

    Hello 2021! It’s a new year, and we often start a new year with some resolutions. Instead of doing the usual – lose weight, get more exercise, quit smoking (although we can still do these) – let’s use the new year to a set a goal to do that ‘one thing’ we’ve always wanted to do. And make a plan to achieve your goal.

    So if you’ve always wanted to milk a cow, get those milk maids involved and find a cow.

    But seriously, most of us have something that we’ve always wanted to try or accomplish. Write a novel, play an instrument, become conversant in another language, take up pottery, learn to cook…whatever it is, write it down, then work out the steps you need to achieve your goal. Check out our info on goal setting for tips and advice. And good luck!

    2 January

    On the ninth day of Christmas my true love sent to me, nine ladies dancing… 

    Today it’s all about unplugging and a digital detox. Put your phone aside for an hour, 2 hours, the whole day! Dance with nine ladies, or just by yourself, go for a walk, talk with your neighbor, do some yoga/tai chi/stretching, curl up on your couch with a book, de-stress with some guided imagery. Whatever you do, avoid using any tech or gadgets for the time you’ve put aside for your detox…and enjoy!

    3 January

    On the tenth day of Christmas my true love sent to me, ten lords a-leaping…

    This true love had some wacky gift ideas, but hats off for the creativity!

    The tenth day challenge is to do some mindfulness meditation. With Christmas and New Year done and dusted, many of us will be feeling tired from all of our commitments and celebrations. This may have aggravated our pain and fatigue, and made us feel a little overwhelmed. So let’s do something that will help us focus and be mindful. Find yourself a comfy spot, read our info on mindfulness meditation and do the simple body scan we’ve provided.

    Or if mindfulness isn’t your thing, what about some visualisation? It also uses the power of your mind to reduce pain and stress, but it’s free flowing and allows you to use your imagination. Remember the details of a past event, visualise a future event, or think of something completely out there…like 10 lords a-leaping.

    4 January

    On the eleventh day of Christmas my true love sent to me, eleven pipers piping…

    Today seems like a good day to go all out and make a meal that fills you with joy. Whether it’s something your mum or dad used to make for you when you were little, that brings back happy childhood memories, or a meal that you love but never make because it’s too complicated/decadent/full of calories…cook it! And take time to savour it. Really enjoy each mouthful. And then blow your own trumpet about how good it is (that’s the closest I could get to pipers!).

    5 January

    On the twelfth day of Christmas my true love sent to me, twelve drummers drumming… 

    Drumroll please- let’s go out with a bang!

    Today is the day to do whatever you want. So it’s not a hard challenge at all.

    Put your favourite music on and sing, dance, do your best air guitar/air drums or just sit back and listen. Pamper yourself with a spa treatment – in a salon or at home. Read a book or magazine, put your feet up and relax. Go for a hike with friends. Pull out the Lego and let your imagination go wild. Build a fort in your lounge. Stay in your PJs all day. Explore a gallery/museum/library – in person or virtually. Go hot air-ballooning. Buy a drum kit and go crazy – like Animal from the Muppets playing with Dave Grohl, or the True Love’s twelve drummers.

    Take this day to do something that makes you happy and fill you with joy. Life’s short – let’s make every moment count.

    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
    comp-therapies.jpg
    Lisa Bywaters
    17/Dec/2020
    Health InformationMSK articles

    Do your research

    …when it comes to complementary, alternative and ‘natural’ treatments

    Many Australians use complementary or alternative treatments to manage their health condition (e.g. arthritis, anxiety) or to improve their overall health and wellbeing. But what are these treatments and what do you need to consider before trying them?

    Complementary and alternative treatments include a wide range of therapies, medicines, products or practices that aren’t currently considered to be a conventional or mainstream medical treatment. They include acupuncture, meditation, massage, herbal treatments, yoga, aromatherapy and naturopathy.

    The word complementary usually refers to treatments that are used alongside conventional medicine, whereas alternative usually means the treatment is used instead of conventional medicine.

    To make things easier (and less wordy), we’ll use the term complementary treatment when referring to all types of complementary or alternative treatments in this article.

    Why do we use complementary treatments?

    People are attracted to these treatments because they often have a more holistic approach and treat the entire person, rather than just their condition or symptoms. They also appear to be more natural and safer than conventional medicine.

    But it’s important to understand that as with any treatment, complementary treatments may cause harm and make you unwell if they’re not taken correctly, if they interact with one of your other medications, or if the practitioner you see isn’t properly trained or qualified. That’s why you should discuss your use, or intended use, or any complementary treatments with your doctor.

    Do they work for musculoskeletal conditions?

    While many people feel that using complementary treatments has been beneficial for their health and wellbeing, there isn’t as much evidence to support its use for musculoskeletal conditions as there is for conventional medicines.

    For many complementary treatments there just aren’t enough well-designed randomised controlled trials to show whether or not these therapies are effective. And if they are effective, for which conditions or symptoms.

    However some types of complementary treatments show promise and may be helpful for managing your condition. More and more research is now focusing on these treatments. But at the moment the evidence is still lacking so it’s best to take your time, do your research and make sure the treatment is right for you.

    Tips for starting a new complementary treatment

    Let your doctor know what you’re doing. Keep them informed about any things you’re taking or considering taking (e.g. supplements, homeopathic treatments, herbal medicines) as well as any other therapies you’re trying or considering trying (e.g. acupuncture, yoga).

    Continue taking your medications as prescribed. Don’t stop taking any medications without first discussing it with your doctor. Some medications need to be gradually reduced, rather than simply stopped, to avoid side effects.

    Think about what you want to get out of the treatment. Are you hoping to control symptoms like pain or fatigue? Sleep better? Reduce or stop taking certain medications? Manage your anxiety? When you have a clear goal from the beginning of your treatment, you can monitor your progress and see if there are any improvements. After starting a new treatment, write down any changes you notice for a month – remember to include any medication changes, changes in your exercise program, the amount of sleep you’re getting and anything else that could affect your symptoms. At the end of the month, you’ll have a clearer picture of whether or not the treatment is working. If it’s not, it may be time to look for an alternative.

    Do your research and ask lots of questions. Some treatments may help you manage your condition or symptoms, while others will have no effect. Visit websites such as MedlinePlus and The Cochrane Library to learn more about the treatment. And talk with your doctor and the therapist. Find out if:

    • there’s any current evidence that the treatment is effective and safe for people with your condition?
    • the treatment’s been shown to be effective in repeated scientific studies with large numbers of people?
    • the research used a control group? A control group is a group of people who don’t have a particular treatment compared with a group of similar people who do. This helps to show that any results are due to the treatment and not some other factor.
    • potential risks, side effects and interactions with other treatments are clearly identified?
    • you can continue to use your current effective treatments, as well as the complementary treatment?
    • the treatment’s something you can afford and can access easily?

    If you answered no to any of these questions, you should be wary of the treatment. Discuss it with your doctor or specialist before you go any further.

    Check the qualifications of the person providing the treatment.

    • Do they receive regular training and updates?
    • Have they treated other people with your condition or health issues?
    • Are they a member of their peak body?
    • Are they accredited?

    Buy Australian. Australian complementary medicines are subject to strict safety and quality regulations. This may not be the case in other countries. In Australia the Therapeutic Goods Administration (TGA) ensures the safety of medicines and other therapeutic treatments.

    Call Medicines Line on 1300 MEDICINE (1300 633 424). As well as information on your prescription and over-the-counter medicines, they can also help you find out more about herbal medicine, vitamins and minerals.

    After doing your research, if you have any doubts about the treatment, don’t use it.

    Talk with your doctor or contact our MSK Help Line weekdays on 1800 263 265 helpline@msk.org.au for information about other treatment options.

    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.

    More to explore

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