Musculoskeletal Health Australia, Author at Musculoskeletal Health Australia (MHA)

17/Apr/2025

Written by Mikayla O’Neill

In the age of smartphones and social media, accessing nutrition information has never been easier. Platforms like Instagram and TikTok offer a wide range of content related to health and diet. However, this ease of access can also lead to misinformation. Not all online advice is evidence-based or tailored to the Australian context, and it’s crucial to approach social media content with a critical eye.

When browsing nutrition online, especially in relation to musculoskeletal health, I always:

Ensure the advice is provided by a qualified professional, such as a registered dietitian or accredited nutritionist.
Seek out content created by Australian professionals, as dietary guidelines and food availability can differ between countries.
Remain cautious of exaggerated claims or so-called “miracle” foods that promise instant results.

Although there aren’t too many accounts on both Instagram and TikTok from Australia about musculoskeletal health and nutrition, some stood out to me when researching this article.

Several Australian-based dietitians and nutritionists on social media share practical, evidence-based advice through short videos, infographics, and interactive Q&A sessions. Some accounts I enjoy are:

@savvydietetics (Instagram & TikTok) – Nutrition support for invisible illnesses
@dietitian – Focus on Hypermobility, EDS, POTS, and MCAS
@trust_nutrition_NZ – Arthritis-focused dietary strategies
@rigoni.dietitian – Nutrition for chronic disease management
@anca_vereen – Specialising in fibromyalgia and chronic disease
@idealnutrition_ (Instagram & TikTok) – A team offering support for a range of musculoskeletal conditions
@kic.app (Instagram & TikTok)– a paid app for your smartphone for all things wellness. Kic App provides a meal section of the app that provides over 800 recipes that are easy and affordable. All meals are from two accredited Dietitians.

Staying informed and making mindful choices can empower you to take charge of your health and manage musculoskeletal conditions more effectively. Social media platforms like Instagram and TikTok—apps many of us use daily—can be great sources of practical, easy-to-digest information, especially when it comes to nutrition.

I’ve found these accounts to be especially helpful, and I hope you do too! If you know of any great accounts that aren’t listed here, I’d love to hear from you—feel free to reach out and share!

Musculoskeletal Health Australia

16/Apr/2025

Written by: Dr Erin Clarke & Hailey Donnelly

Nutrition plays an important role in managing and preventing musculoskeletal conditions, particularly osteoarthritis, osteoporosis, frailty and sarcopenia. Importantly, while there are many non-modifiable factors that impact musculoskeletal health, diet is a key modifiable risk factor that people can manipulate to help reach their weight and health goals.

Key nutrients that are important to consider for musculoskeletal health include vitamin D, calcium, and protein. Vitamin D and calcium work together to support musculoskeletal health. The primary source of vitamin D is from sunlight, and can be hard to reach recommendations through diet alone. Calcium is readily available in dairy products and can also be found in almonds, tofu and fish with bones. A meta-analysis of observational studies showed that total dairy intake was protective against osteoporosis and hip fractures. While it is known that vitamin D and calcium are important for musculoskeletal health, there are no definitive results that vitamin D or calcium supplementation promote musculoskeletal health, therefore, a food-first approach is recommended.

Dietary protein intake is important for maintaining skeletal muscle structure. Protein is found in meats, fish, dairy products, legumes, nuts and seeds. A recent meta-analysis of 16 randomised controlled trials and 13 cohort studies identified that higher protein intakes, compared to lower protein intakes, resulted in a 16% reduction in hip fractures. Interestingly, there was no significant difference if protein sources were plant or animal-based.

The Mediterranean diet focuses on the inclusion of fruits, vegetables, nuts, wholegrains, legumes, and extra virgin olive oil, and encourages a higher intake of fish and poultry over red meat. A systematic review has shown the Mediterranean diet is beneficial for musculoskeletal health as it reduces hip fracture risk, with olive oil aiding in the prevention of frailty, and fruits and vegetables protecting against frailty, sarcopenia and functional disability. Moreover, high-quality protein from lean meat and fish, promoted in the Mediterranean diet, also aid in the prevention of sarcopenia, frailty and osteoporosis. Whilst the Mediterranean diet has demonstrated effectiveness in the prevention of musculoskeletal conditions, evidence suggests it can also improve bone mineral density, muscle mass, lower extremity function, mobility and walking speed. Therefore, the Mediterranean diet could be considered as a dietary pattern to support musculoskeletal health.

Osteoarthritis, obesity and sarcopenia are pro-inflammatory conditions that affect musculoskeletal health. Diet can play a role in modulating inflammation in the body. Unhealthy diets, i.e. those high in saturated fats, processed foods, sugar and refined grains, have been referred to as a pro-inflammatory diet and shown to be associated with an increased risk of fractures and low bone mineral density. Healthy diets that are rich in fruits, vegetables, wholegrains, lean proteins and unsaturated fat have been shown to have anti-inflammatory effects. Anti-inflammatory diets have been shown to reduce osteoarthritis progression and pain. Although anti-inflammatory diets, such as the Mediterranean diet, have positive effects on muscle mass and function, few studies examined the relationship with sarcopenia; therefore, more evidence is required for the relationship between diet and sarcopenia. While anti-inflammatory diets could be considered, weight loss interventions also show promise in improving inflammation, with research showing small to moderate improvements in pain, disability and weight loss in those with osteoarthritis.

For personalised nutrition advice that can support individuals to prevent and manage their musculoskeletal health, or guidance on appropriate weight management, refer to a dietitian. Find a Dietitian

References:

Bio – Dr Erin Clarke

Dr Erin Clarke is an early career researcher in School of Health Sciences at The University of Newcastle. In addition, she maintains her role as an active clinician as an Accredited Practising Dietitian. She completed her Bachelor of Nutrition and Dietetics (Honours Class I) in 2016 and a PhD in Nutrition and Dietetics in 2021.

Dr Clarke’s research expertise includes dietary assessment, which harnesses technology, dietary biomarkers the relationship between diet quality and health. Her interest areas include the relationship between diet and heart health, diabetes, and chronic health conditions. Since graduating, she has expanded her research to focus more on precision and personalised nutrition, including investigating the interplay between diet and genetics, and the dietary metabolome.

Bio – Hailey Donnelly

Hailey is a PhD candidate in the School of Health Sciences at The University of Newcastle and is an Accredited Practising Dietitian working in the local community health service. She completed her Bachelor of Nutrition and Dietetics (Honours Class I) in 2021. Hailey’s expertise and interest areas include diabetes, diabetes-related complications and the role of nutrition in prevention and management of chronic disease.

Musculoskeletal Health Australia

14/Apr/2025

Extra Virgin Olive Oil: Can it help with arthritis?

Extra virgin olive oil (EVOO) has long been a staple in Mediterranean kitchens, used to add flavour to dishes and elevate the healthiness of meals. But beyond its culinary uses, EVOO has gained some attention for the potential it may have in treating the symptoms of arthritis. So, is there any truth behind these claims, or is it just another fad?

Let’s explore the hype.

What makes Extra Virgin Olive Oil special?

Extra virgin olive oil is made from the first cold pressing of olives, which means it’s produced without heat or chemicals, preserving its natural nutrients. This results in a rich concentration of antioxidants, vitamins, and healthy fats, setting it apart from other oils. Some of the key components in EVOO include:

Polyphenols: These are plant compounds known for their antioxidant and anti-inflammatory properties. Oleocanthal is the most well-known polyphenol in EVOO, and it’s been studied for its potential to reduce inflammation in the body.
Monounsaturated Fats: EVOO is high in oleic acid, a type of healthy fat that’s believed to help lower the production of certain inflammatory markers.
Vitamins and antioxidants: Olive oil also contains vitamins like E and K, both of which are important for protecting tissues and promoting overall health.

Here’s a look at how it’s thought EVOO may help:

Anti-inflammatory Properties

Inflammation is a core factor in many forms of arthritis, and EVOO’s oleocanthal has shown promise in acting similarly to anti-inflammatory drugs like ibuprofen. By reducing inflammation in the joints, EVOO might help ease the discomfort and swelling that come with arthritis.

Reducing Oxidative Stress

Arthritis can involve oxidative stress, where free radicals damage tissues, including those in the joints. EVOO is rich in antioxidants, which may help neutralise these free radicals and protect the joints from further damage.

How to Use Extra Virgin Olive Oil

If you’re curious about trying EVOO to see if it helps with your arthritis, there are several ways you can incorporate it into your routine:

Add it to salads: Drizzle EVOO over fresh veggies or leafy greens for a nutritious, heart-healthy dressing.
Cook with it: Use EVOO for sautéing vegetables, cooking fish, or roasting meats. It’s versatile and adds a unique flavour to meals.
Mix it into soups and stews: Add a spoonful of EVOO to soups or stews for an extra boost of nutrition.

Or try our recipes:

What Does the Research Say?

There has been some research suggesting that EVOO may help with arthritis, but the results are mixed. Studies have shown that a diet rich in EVOO—often as part of the Mediterranean diet—may reduce symptoms of arthritis. However, while the evidence is promising, EVOO should not be seen as a cure-all. It’s more likely to be part of a broader strategy to manage arthritis, rather than a standalone solution.

Extra virgin olive oil is undoubtedly a healthy addition to any diet, offering numerous benefits beyond its potential effects on arthritis. With its anti-inflammatory properties, antioxidant content, and healthy fats, EVOO seems worth considering as part of a balanced lifestyle, especially if you’re looking for natural ways to support joint health.

However, as with any health-related decision, it’s always a good idea to consult with a healthcare provider before making significant changes to your diet.

READ MORE

Arthritis Foundation: Benefits of Olive Oil for Arthritis
Healthline: 11 Proven Benefits of Olive Oil
PubMed Central: Oleocanthal, an Antioxidant Phenolic Compound in Extra Virgin Olive Oil (EVOO): A Comprehensive Systematic Review of Its Potential in Inflammation and Cancer

Musculoskeletal Health Australia

14/Apr/2025

Cooking made easy

Cooking a healthy, tasty meal can be a great way to look after ourselves, unwind after a busy day or share with friends and family. But there are some days when the thought of preparing and cooking a meal is too overwhelming. You’re tired and in pain, and it seems like too much effort.

There are things you can do, though, to make cooking easier and less hassle when you’re not feeling your best. Here are our top tips:

Give yourself a break

Not every meal has to be MasterChef worthy, using exotic ingredients and involving many steps. It just has to be tasty and healthy. Have a few recipes up your sleeve that you know you can cook with minimal effort or fuss, and with the ingredients you have at home.

Organise your kitchen

Ensure the things you use regularly are within easy reach – that goes for ingredients and cooking utensils. And move the things you only use occasionally out of your way (e.g. lower cabinets, cupboard in the garage, sideboard). Don’t place heavy items on high shelves – it’s very easy to drop these things, especially if you’re tired. Use a kitchen trolley on wheels to move heavy pots from the bench to the cooktop or move meals from the kitchen to the dining area or lounge.

Clean as you go

There’s nothing worse than cooking a lovely meal, relaxing while you eat it, then looking over to see a stack of dishes taunting you. So, clean up the bulk of the mess as you go. Load the dishwasher, soak the stubborn pots and pans, and wipe down the benches. Or better still – rope in your partner/kids/housemates to help you, it’s the perfect opportunity to catch up with each other.

Get prepped!

Food prepping has taken over the internet, and there are endless articles, apps, videos and blogs to help you. You can prep your meals days in advance, and then all you need to do is pull the pre-chopped, washed and/or cooked ingredients out of the fridge or freezer to throw together a meal in no time. Frugal and Thriving has a great guide to meal prepping.

One-pot wonders

Save yourself lots of mess and dirty dishes by cooking your meal in one pot. There are many books and websites with tasty recipes you can try that only require one pot (or pan). Borrow some cookbooks from your local library or fall down the rabbit hole of Pinterest for lots of inspiration. Here’s Taste’s 21 healthier one-pot recipes.

Make it a social occasion

Cooking doesn’t have to be a solitary event if you have other people in the house. So, get them involved. It’s an excellent way for kids to learn about cooking and become self-sufficient. But it’s also an opportunity to spend time together and share the load.

Slow it down with a slow cooker

Prepare your evening meal earlier in the day when you have more energy. Pop all your ingredients in a slow cooker and let it do its thing while you work, rest, read a book or put your feet up. Hours later, you’ll have a flavoursome pot of goodness to enjoy. Check out these slow cooker recipes from The Australian Women’s Weekly.

Take breaks

Sometimes we push ourselves just so we can get a task or chore done, but we can end up pushing ourselves past our limits. Sigh – we’ve all been there and paid the price. So, whether you’re making the evening meal or prepping for the week ahead, take a break (or two) to stretch, get some air, drink some water, or just move around. Standing in one place for a long period is not conducive to happy, pain-free joints. So, take a break.

Drink water

When we’re in the middle of a task and focused, we often forget to drink enough water. Don’t allow yourself to become dehydrated – have a glass of water nearby and drink regularly.

Contact our free national Helpline

Call our team if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, telehealth, or accessing services. They’re available weekdays between 9 am-5 pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

More to explore

Check out our recipes page
The tasty recipes have been created by our volunteers – Accredited Practising Dietitians and a Registered Clinical Nutritionist
12 energy-saving cooking tips when you are chronically ill
The Discerning You, June 2020
9 cooking hacks for people with chronic illness
The Mighty, April 2024
A JIA warrior’s guide to baking
Arthur’s Place, May 2021
Eating out
Baker Heart and Diabetes Institute, 2019
Five easy ways to eat well with arthritis
Versus Arthritis, June 2021
Top 10 diet and nutrition tips for RMD patients
Rheumatology Republic, June 2021

Musculoskeletal Health Australia

17/Mar/2025

Bella and Mikayla on World Young Rheumatic Diseases Day (WORD Day) 2025.

In recognition of World Young Rheumatic Diseases Day (WORD Day), Isabella Fitzgibbon (Bella) and Mikayla O’Neil, two young people living with musculoskeletal conditions sat down together to discuss musculoskeletal disease, their roles at Musculoskeletal Health Australia (MHA), and the important role WORD Day plays in raising awareness of musculoskeletal conditions in young people and in driving change.

Mikayla: Bella, I’ve heard you are a keen cricketer! What are your other interests?

Bella: Yes, I grew up playing cricket and enjoyed a couple of seasons of County Cricket in the UK, but I have always been an active person and enjoy taking part in fitness challenges. Last year, I ran my first marathon, I am not sure what 2025’s challenge will be, maybe a sprint triathlon, or a sub 60 10k….watch this space!

Beyond sport, I am studying Health Promotions at university, I rate myself as a chef and I enjoy spending time with my very BIG family!

So, tell me Mikayla, what are your passions or interests?

Mikayla: I am the youngest of four and from the beautiful coastal town of Warrnambool. My partner Bailey and I have been together for six years and I have two adorable cats, Tom and Juanita. Fun fact– I have the coolest birthday ever: 01/01/01!

One of my biggest passions is my Instagram page dedicated to chronic illness. It’s a space where I connect with others going through similar challenges, offering support and sharing what we’ve learned. Community makes such a difference when living with a chronic illness.

I also love dancing and calisthenics. While my rheumatoid arthritis means I can’t participate anymore, I still love supporting my local club. And when I need to unwind, you’ll find me binge-watching Real Housewives—New York, Beverly Hills, and Orange County are my favourites!

Now Bella, you said you ran a marathon and love sports… but I thought you had a musculoskeletal condition?

Bella: Yeah, I do! At eleven, I was diagnosed with SCFE which stands for, now wait for it… slipped capital femoral epiphysis – don’t try to say that when you have been having a few drinks, and had multiple surgeries. Now, I have severe osteoarthritis in my hip. Luckily, most days, it doesn’t stop me from doing what I love, but there are weeks when the pain flares up. I’m learning to listen to my body and ease off when I need to… although, I have to admit, I get inspired by Mylo’s muscles, so that’s easier said than done!

Speaking of Mylo, who’s your favourite World’s Biggest Sit-In mascot and why?

Mikayla: Jonty T Joint, for sure! She resonates with my condition the most, and her motto of slow and steady really speaks to me. It’s about making the most of exercise while building strength and flexibility—something I totally relate to!

Bella: My 4-year-old niece Bethany loves Jonty too! But Oli, my 6 year old nephew is a HUGE Mylo fan!

So, I know you had a surgery earlier this year, but I don’t know much about your musculoskeletal condition. Would you mind sharing a little bit about your msk journey with me?

Mikayla: Absolutely!

I have Rheumatoid Arthritis and Fibromyalgia, which makes every day unpredictable. Pain has shaped my journey—from missing out on social activities to school struggles, university challenges and employment opportunities being impacted, I have learnt that adapting to each day is key however it isn’t always easy.

I’ve had two joints fused, recently had the Darrach Procedure on my wrist, and I’m now preparing for two joint replacements in my right hand. It’s a tough road, but I keep pushing forward. I’m so grateful for the support of my friends and value the role community, particularly MHA plays in living with a musculoskeletal condition.

Bella: That sounds really tough, and I know that I have often felt like I am the only one going through something like this but…that’s not the case. You’re absolutely right—a strong, supportive community makes all the difference, especially on the hardest days.

We both joined the MHA team last year, and I love working on advocacy and awareness projects, especially using social media to make an impact. What does your day-to-day look like at MHA?

Mikayla: I volunteered with MHA for 3.5 years before officially joining last year. Now, I contribute to projects, sit on the Consumer Advisory Committee, and help run our Teen Talk support group for 13–20 year olds. It’s incredibly rewarding to use my lived experience to drive real change in musculoskeletal health.

Bella: I know – it’s great that MHA values lived experience and has given us both the opportunity to have a real impact. March 18th was World Young Rheumatic Diseases Day (WORD Day), and this year’s theme is Empower to Thrive. It’s an interesting theme don’t you think? If you think about it, I know when I feel empowered I do way better…What does that mean to you?

Mikayla: I know how frustrating pain can be, but to me, Empower to Thrive means not just living with arthritis, but instead through accessing the power of community and support, living a life where you achieve your full potential. I believe when we have the right tools and people around us, we build confidence, self-advocacy, and a sense of fulfilment.

Bella: I love that term self-advocacy, Mikayla, because I think when you live with chronic pain and musculoskeletal conditions you have to be your own advocate and champion…for your health and for others! Thriving isn’t about ignoring pain, it’s about finding what works for you, educating and empowering yourself, increasing your understanding and health literacy and making it count.

To me, Empower to Thrive means giving people the tools and confidence to live fully, with their condition. It’s not just about ‘getting by’—it’s about finding ways to keep moving, doing what you love, and knowing you’re not alone. I’m so excited about the work we’re doing at MHA to make this a reality!

________

The theme of this year’s WORD Day, “Empower to Thrive,” resonates with these young women who are using their experience to drive change and make a difference for others living with musculoskeletal disease. As part of the MHA team, their dedication to advocacy and raising awareness is helping others find the tools and confidence to live fully, no matter what challenges they face.

MORE INFORMATION

Musculoskeletal Health Australia

13/Mar/2025

A journey of overcoming challenges and finding opportunities

Written by Tim Allen.

Living with Perthes’ disease has presented numerous challenges, especially during my school years and early 20s. However, despite the limitations imposed by this condition, I never lost my fascination for life and my desire to experience everything the world has to offer.

When I was 6 years old, my mother noticed I was beginning to limp, and that it was uncomfortable for me to move. I was diagnosed with Perthes’ disease and pretty quickly underwent surgery and had a plate inserted and my legs cast in a splint. I had a frame and got around in a wheelchair for a bit. My friends and class mates coined the nickname ‘Timmeh’ after South Park’s Timmy, but not once did it ever feel like bullying. I was lucky enough to have a good bunch of friends, and although they probably had no idea what I was going through, they were supportive and kind.

When I came out of the cast and splint, I had to sit out from all sports, even non-contact sports, due to the pressure on my right hip. While I longed to play football, basketball, and skateboard like the other kids, my condition made it difficult. It was hard to understand at the time, but it would set me up for a really meaningful life. Not being able to participate in high-impact sports and the communities around them was challenging, but it presented me with other unique opportunities and experiences, which I’m incredibly grateful for.

One of those drivers was to become creative, and I began to develop interests in art, music, photography and computers. While I wasn’t aware of it at the time, the life that these interests would present to me would allow me to see, travel, and experience more than I could imagine.

I had always been interested in photography, playing around with the family camera and looking through the hundreds of 6x4s in family photo albums. Full of birthdays, events and family holidays my teenage brain was in overdrive! My grandparents on both sides amazed me with all the places they went, and I enjoyed looking into this portal into the past. What would my future look like?

I really wanted to play the drums and did for a while, however, it became more and more difficult to deal with the pain. I knew I had to be selective about my interests and focus on what I enjoyed. Photography became my number one passion.

Some of the more severe instances of pain I experienced were on extremely hot and cold days during my early 20s. I had become a little complacent as I developed from my teen years into early adulthood and thought my hip was strong enough to bear my weight and movement and do most of the things I wanted to do. I was wrong. The pain would present as a sensation of expansion and contraction which aligned with the weather conditions. I used a heat bag to sooth the pain and looked for ways to build the muscle once the conditions had settled.

Referred pain became more common, and I knew I’d have to step up my game. I began a program of light exercise, walking, stretching, and breathing techniques. Gradually the pain began to lift, and I became more mobile. The solution was making these activities fun, encouraging me to build them into my routine, resulting in regular exercise and a much healthier lifestyle.

Having Perthes’ disease helped me realise that without it, I wouldn’t have found the drive to develop myself as I did. And I wouldn’t have met the circle of people who are now lifelong friends. I knew my journey would be different, so I learned to embrace that. I attribute much of my success to the support of my family and friends. They’ve always encouraged me to keep moving forward and just keep moving!

Living with Perthes’ Disease isn’t always easy. But it’s taught me to embrace challenges and find opportunities where others may not see them. I’m grateful for the lifelong friendships and the unique opportunities and experiences they presented to me. I hope sharing my story can inspire others living with similar conditions to keep looking forward and making the most of every moment.

Originally written and published in April 2023

Musculoskeletal Health Australia

17/Feb/2025

What is social connection and why does it matter?

Written by: Dr Sarah Bonell

When we say social connection, we are talking about feeling close to, and connected with, other people. Feeling socially connected can include feeling satisfied with both the number of people you know and the closeness of your connections with these people. Loneliness is when someone has a lack of social connection. Feeling lonely at one time or another in our lives is normal. Being socially connected is crucial for mental and physical well-being; people who are more socially connected tend to lead happier and healthier lives[i].

How Does Social Connection Relate to Musculoskeletal Health?

Research suggests that people experiencing loneliness tend to have less physical capabilities later in life, such as having worsened balance or trouble walking[ii]. This might be because people who are not as socially connected as they wish are less likely to engage in exercise and are more likely to eat diets high in fat, sugar, and salt[iii], meaning that over time they are more likely to see negative health impacts. On the other hand, we also know that increasing social connection can reduce pain levels, promote independence, and improve physical function for those with musculoskeletal pain[iv].

If we can all be socially connected, we can (1) prevent musculoskeletal health conditions from developing, and (2) reduce experiences of pain once a musculoskeletal condition is already present.

How Is This Relevant to Women?

Recently, Australian media has been focusing attention on the “Male Loneliness Epidemic”[v]. While this work is important, it has also driven people to (incorrectly) believe that women in Australia are more socially connected than men and aren’t at risk for loneliness. Studies suggest that this simply isn’t true.

In their State of The Nation Report, the national Australian organisation Ending Loneliness Together collected loneliness data from over 4000 Australians. They found that Australian men and women are experiencing similar levels of loneliness, and that a concerning 1 in 3 Australians are lonely overall. It is therefore critical that we focus on promoting social connection for all genders, highlighting that women are also experiencing a “Loneliness Epidemic”.

In addition, we know that what promotes social connection can be different for women compared to men. For example, new evidence suggests that living with other people and being in a relationship can protect men from loneliness more so than women[vi][vii]. Conversely, being depressed and/or having reduced mobility are known loneliness risk factors for women but not men[viii]. These gender differences suggest that any social connection advice being broadcast to men may not necessarily be as effective for women. We need to have gender-specific conversations about social connection.

Call to Action!

So what can you do to help you be more socially connected? Connecting is about building positive relationships with the people around us including family, friends, neighbours, colleagues, and our local community. Joining a local community group, a sports club, or a special interest group can be a good place to start. The local newspaper or community centre will have information about what’s going on in your area. If you have reduced mobility, joining an online or over-the-phone group can be a great way to stay connected. You can also try volunteering, which is a great way to meet new people and do something that makes you feel good. Finally, keeping relationships strong with people across different age groups – for example, by playing with your grandchildren or attending an intergenerational play group – is a good way to stay connected.

Look into social prescribing programs.

Social prescribing involves someone linking you to local social activities that you enjoy and that work for your physical capabilities. Social prescribing services combine health and social care to focus on the wellbeing of the whole person, not just their physical health. There are many social prescribing programs available in Australia. For example, Connect Local currently operates for people aged 65+ living in or around Glen Eira, Melbourne. If you are interested in hearing more about Connect Local, contact Dr Sarah Bonell on 0456 495 263.

“Being involved with Connect Local and Social Health has made me think of the lyrics, ‘people who need people, are the luckiest people in the world.’” Joy, a Connect Local participant

See what’s going on in your neighbourhood.

Reach out to your local neighbourhood to establish new connections! For example, you might go ask your local council about local programs or activities or see what’s on at your local Neighbourhood House. Another idea might be to try out going to a Chatty Café, which runs both in-person and online.

References

[i] Social Connectedness – An Overview

[ii] Social Isolation’s Impact on Musculoskeletal Health

[iii] Loneliness, unhealthful dietary behaviors, and physical inactivity

[iv] The effectiveness of peer support interventions for chronic musculoskeletal pain

[v] ABC News

[vi] Gender-specific associations of loneliness

[vii] Researching gender and loneliness differently

[viii] Predictors of loneliness among older women and men

Musculoskeletal Health Australia

12/Feb/2025

Saturday, March 8 is International Women’s Day. The day is an opportunity to celebrate the achievements and contributions of women around the world. It’s also an important time to shine a light on a health issue that disproportionately affects women globally – musculoskeletal conditions.

Musculoskeletal conditions refer to disorders that affect the bones, muscles, joints, and connective tissues. These include long-term conditions like back pain and problems, osteoarthritis, osteoporosis or osteopenia, fibromyalgia and rheumatoid arthritis. Living with one of these conditions can be debilitating, often negatively impacting mobility and quality of life.

In Australia, musculoskeletal conditions are alarmingly common. According to the 2022 Australian Bureau of Statistics National Health Survey (NHS), approximately 7.3 million people — or 29% of the population — are living with these conditions. The survey also revealed:

4.0 million people (16%) are living with back problems.
3.7 million people (15%) have some form of arthritis.
854,000 people (3.4%) have osteoporosis or osteopenia.

These statistics highlight a significant public health issue. They also highlight that women are impacted in greater numbers by chronic musculoskeletal conditions. Data from the NHS 2022 survey shows that:

Women are five times more likely to be living with osteoporosis than men.
Women are 1.4 times more likely to have arthritis compared to their male counterparts.
Approximately 30.8% of females in Australia are living with a musculoskeletal condition.

The evidence is clear. Musculoskeletal conditions are taking a toll on women’s health.

It’s not just “women of a certain age” who are diagnosed with these conditions and whose lives are significantly impacted. Many well-known women have spoken about how musculoskeletal conditions impact their lives.

Selena Gomez: lupus, an autoimmune disease that can affect the joints.
Venus Williams: Sjögren’s Syndrome, an autoimmune disorder that causes joint pain and inflammation.
Lady Gaga: fibromyalgia, a condition characterised by widespread muscle pain and fatigue.
Gwyneth Paltrow: osteopenia, a condition where bone density is lower than normal, leading to an increased risk of fractures.
Sally Field: osteoporosis, a disease that causes bones to become brittle and fragile.
Caroline Wozniacki: rheumatoid arthritis, a chronic condition that causes pain and inflammation in your joints
Tiffiny Hall: osteoarthritis, a type of arthritis that causes joint pain and stiffness.

By sharing their stories these incredible women are telling the world that chronic musculoskeletal conditions can affect anyone, no matter their fame, wealth, or age — they can impact people from all backgrounds.

Modifiable risk factors

Genetics and age can influence the development of some musculoskeletal conditions, but lifestyle choices can also play a significant role. The 2018 Australian National Health Survey found that 16% of health problems caused by musculoskeletal conditions are linked to modifiable factors, such as habits and lifestyle.

Nutrition and physical activity are two things that can help improve our musculoskeletal health. So, what can YOU do?

On this International Women’s Day, acknowledging the significant impact musculoskeletal conditions have on women’s health and well-being is a priority.

Raising awareness is a crucial first step. Building health literacy, encouraging good nutrition and activity, and shining a spotlight on the importance of good musculoskeletal health is vital if we are to turn the tide on an invisible epidemic impacting millions of women worldwide.

Getting started can be challenging BUT if you set achievable goals— maybe incorporate more movement into your daily routine or focus on nutrition. Begin small and build gradually – every little step counts. Empower yourself, educate yourself and take control of your musculoskeletal health one step at a time.

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Musculoskeletal Health Australia

14/Jan/2025

Now that we’re well and truly into the swing of summer, we need to think about ways to stay safe, and keep cool but still have fun in the warmer weather.

Taking care of your skin in the sun – it’s a balancing act

We all know the ‘slip, slop, slap, seek, slide‘ message and the importance of protecting ourselves from the summer sun. After all, the sun’s ultraviolet radiation (UV) is the primary cause of skin cancer, and Australia has one of the highest rates of skin cancer in the world. But sun exposure is essential for bone health. Sunlight is our best source of vitamin D, which helps us absorb calcium for strong bones.

It’s important to expose your hands, face and arms to the sun every day. The amount of time you need to do this depends on where you live, the time of the year, and your skin’s complexion. Healthy Bones Australia has developed a chart to help you work this out.

It’s also important to be aware of the dangers of sun damage and how you can expose your skin to the sun safely. SunSmart has a free app to help you determine the safe times to expose your skin to the sun. You can find out more about the app and download it here

Sun sensitivity can affect people with various musculoskeletal conditions, including lupus and dermatomyositis. For people with sun sensitivity, sun exposure can cause rashes and lesions, flares or aggravation of their condition.

Medications can also cause the skin to be sensitive to sunlight, including some antibiotics, disease-modifying anti-rheumatic drugs (DMARDs) and some nonsteroidal anti-inflammatory drugs (NSAIDs). For more information about medications that can increase your risk in the sun, read this article from The Conversation.

If you have issues with sun sensitivity and limit your time in the sun, you may be deficient in vitamin D, as the main source of vitamin D is sunlight. Talk with your doctor if you think this is an issue for you, as you may need vitamin D supplements.

How to take care of your skin:

Check daily UV levels by visiting the Bureau of Meteorology or the weather page in newspapers and online.
Use the Vitamin D and bone health map to guide you about the amount of time it’s safe for you to expose your skin to the sun.
Clothing, hats, sunscreen and shade are the best ways to protect your skin from UV light. You should use sunscreen with a sun protection factor (SPF) of 30 or higher on skin that can’t be covered by clothing. Choose your clothing carefully as not all fabric provides the same sun protection. To block more of the sun’s rays, choose clothing that has a thick, dark material with a tight weave. The Cancer Council has some useful information to help you know what to look for in sun-protective clothing.
Keep a scarf or sun umbrella with you during the summer, just in case you’re out in the sun unexpectedly.
Wear a hat that shades your whole face, neck, ears and head. Broad-brimmed hats with a brim of at least 7.5 cm provide excellent protection.
Try to stay out of the sun between 10am and 2pm (or 11 am and 3 pm daylight saving time) when UV levels are at their highest. Avoid highly reflective surfaces such as sand or water.

Visit the Cancer Council website for more information on ways to protect your skin.

Staying active

One of the best ways to manage your musculoskeletal condition is to exercise regularly. But in the warmer weather, you need to consider the weather conditions. Your regular exercise program may not be appropriate for an Australian summer and may need to be adjusted. If you’re unsure where to start, talk with a physiotherapist or an exercise physiologist for information and support.

Some general tips for exercising safely in summer:

Don’t eat before you exercise. Your body uses energy when it’s digesting food, creating more heat. That’s the last thing you want when you exercise, so give yourself plenty of time between eating a meal and exercising.
Drink plenty of water – before, during and after exercise. You sweat more when it’s hot and when you’re exercising, so you need to replenish the fluids you lose.
Wear loose-fitting, sun-protective clothing that allows you to move freely and for sweat to evaporate quickly.
Change the time you exercise. Avoid the hottest part of the day, so exercise earlier or later in the day. Or, if that’s not an option, change the way you exercise on very hot days. Exercise indoors using apps, online videos or DVDs. Or visit your local pool or beach and exercise in the water.
Recognise that there’ll be days when it’s not safe to exercise outdoors. And if you don’t have adequate cooling indoors, that applies to indoor exercise as well. Australia is a land of extreme temps, so on those really hot days, give yourself a break

Storing your medications in hot weather

You need to take special care with your medications in hot weather, and they need to be stored correctly in cool, dry places away from direct sunlight.

Avoid bathrooms, as they’re often humid and avoid cupboards above the stove or oven as they can get hot.

People on certain biologic medications may need to store medications below 8ºC, and you may need a cool bag to keep them at the correct temperature when bringing them home from the pharmacy or you’re travelling. Pharmaceutical companies will often provide special travel packs. Talk to your pharmacist for more information.

Preparing meals in summer and for special occasions

We tend to gather more regularly in the summer to enjoy good company, good food and good weather. However, this can cause stress, especially if it’s a big event or if you put pressure on yourself for everything to be ‘perfect’. And when the temps are high, as they often are in summer, this can add to your fatigue and discomfort.

Medical cooling concessions and rebates

These concessions provide a discount on summer electricity costs for concession cardholders who have specific medical conditions that affect the body’s ability to regulate temperature.

Visit your state/territory website to find out if you’re eligible for this concession:

Australian Capital Territory (this is a sub-category of the Life Support Rebate)
New South Wales
Northern Territory
Queensland
South Australia
Tasmania
Victoria
Western Australia

Call our free national helpline

Call our team if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@muscha.org.au) or via Messenger.

More to explore

Drugs and the sun – your daily medications could put you at greater risk of sunburn
The Conversation
How to stay safe when you work out in the heat
NPR
Managing your arthritis in warmer weather
Versus Arthritis

Musculoskeletal Health Australia

14/Jan/2025

Starting a new year with the intention of becoming more active is a popular goal. However, for people living with painful musculoskeletal conditions like arthritis, back pain, or fibromyalgia, the idea of moving more can seem daunting or even counterproductive. The good news? It’s possible— and even beneficial —to find ways to move safely and comfortably, and the right strategies can help you make progress without aggravating your symptoms.

Whether you’ve been living with a musculoskeletal condition for years or you’re just starting to explore how movement can help you, this article offers tips and strategies that may make it easier to stick to your goal of moving more in 2025.

Start slow and build gradually

If you’re dealing with pain from arthritis, back issues, or other chronic musculoskeletal conditions, it’s important not to jump into an intense exercise routine right away. Get clearance from your doctor or specialist and begin with simple, low-impact activities that don’t put unnecessary strain on your joints or muscles. Gradually increasing the duration and intensity over time will allow your body to adjust and help you avoid injury.

Here are some tips to help get you started:

Walking: gentle enough that most people can incorporate into their routine. Start with short walks, even to the letter box and back and gradually increase your distance over time.
Chair-based exercise: seated exercises can be a great way to start moving if standing or walking is too painful. Check out our range of free chair-based exercise videos designed for people of all abilities.
Stretching: incorporate gentle stretches to improve flexibility and help relieve stiffness. Yoga or Pilates, when modified for your condition, can also be helpful.

Incorporate joint-friendly activities

Some forms of exercise help reduce stress on the joints and improve overall mobility, which is essential for managing conditions like arthritis or chronic back pain.

Low-impact options:

Swimming: the buoyancy of water reduces the impact on your joints, making swimming, warm water exercise or water aerobics an excellent option for people with musculoskeletal conditions and chronic pain.
Cycling: stationary or outdoor cycling can be easier on the joints than high-impact activities like running.
Tai Chi or Qigong: These gentle forms of martial arts focus on slow, controlled movements that can help with balance, flexibility, and pain management.

Strength and flexibility training are also important for people living with musculoskeletal conditions. Strong muscles provide better support for joints, reducing the risk of further injury or pain and improving flexibility can help to reduce tension and stiffness.

Listen to your body: modify and rest as needed

One of the most important things you can do when setting a goal to move more with chronic pain is to listen to your body. Pushing through pain can often lead to flare-ups and setbacks. It’s essential to recognise the difference between discomfort and pain and modify your activity accordingly.

Tips:

Aim for movements that feel good and improve your range of motion, not those that cause or increase pain.
Don’t underestimate the importance of rest. If you’ve overdone it, give your body time to recover before returning to activity.
It’s OK to adjust the intensity or duration of an exercise based on how your body feels on a given day. For example, if a particular stretch is too painful, try a gentler variation or a completely different movement.

Consider working with a professional

If you have a chronic condition, working with a physical therapist, exercise physiologist, occupational therapist, or personal trainer who specialises in musculoskeletal health and pain management can be extremely helpful. These professionals can develop personalised exercise plans tailored to your needs, helping you build strength, improve mobility, and reduce pain while minimising the risk of injury.

Use technology to stay on track

Technology can be a powerful ally in achieving your fitness goals, especially when managing chronic pain. Various apps, wearables, and online resources can help you track your progress, and stay motivated.

Helpful tools:

Fitness trackers: devices like Fitbit, Apple Watch, or Garmin can help you track steps, distance, and even heart rate. Some devices can remind you to move if you’ve been sitting for too long.
Exercise apps: There are apps specifically designed for people with chronic pain, like the Arthritis Foundation Your Exercise Solution and Walk With Ease which offer gentle workouts and targeted programs.
Telehealth options: virtual consultations with a physical therapist or fitness coach can be a convenient way to get expert guidance without leaving home.

Set realistic, attainable goals

Remember, setting a goal to move more in 2025 doesn’t mean you have to run a marathon or engage in intense workouts every day. Instead, focus on small, incremental goals that align with your ability and any limitations. This will help you maintain motivation and avoid discouragement if you experience setbacks for any reason.

Here’s some examples:

Walk 5 minutes every morning for a week.
Incorporate 10 minutes of gentle stretching into your day.
Increase walking distance by 1–2 minutes every week.
Attend a low-impact exercise class once a week.

Celebrate the small victories along the way to stay motivated and acknowledge the progress you’re making.

Support and community

Joining a support group or community of people facing similar challenges can provide a sense of camaraderie and encouragement as you work toward your goal. Whether online or in person, these groups can offer tips, share success stories, and help you stay motivated.

Additionally, discussing your fitness goals with friends or family can provide support, making it more likely that you’ll stick to your plan.

Moving more in 2025 is a worthwhile and achievable goal. By starting slow, choosing joint-friendly activities, focusing on flexibility and strength, and listening to your body, you can build a sustainable routine that helps to reduce pain and improve your quality of life. With patience, persistence, and the right strategies, 2025 can be the year you achieve your goal to move more.

Remember: It’s not about how fast or how hard you move; it’s about consistency and making movement a part of your life in a way that feels good for your body.

Contact our free national helpline

Call our team if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, or accessing services. They’re available weekdays between 9 am-5 pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

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