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    tired.jpg
    Lisa Bywaters
    07/May/2020
    Health InformationMSK articles

    Why am I so tired?

    Hands up if you’re feeling tired at the moment? Or if you’re too weary to raise your hand, just a brief nod will do it. It seems like we’re a nation of tired people at the moment (?).

    Why is this? We’re not going out like we used to, to the movies, restaurants, family gatherings, to see friends, sports events, or take the kids to all of their extra-curricular activities. We should be swimming in time and feeling relaxed and rested, right?

    Ah, no.

    We’re stressed

    Stop me if you’ve heard this before but we’re going through unprecedented times. This pandemic is causing massive disruptions to our lives, our families, our work and our routines. This constant uncertainty causes us to feel stressed. All the time.

    When we’re stressed our bodies release adrenaline. It’s so we can react to a crisis, the old ’fight or flight’ response. But when the stress is constant, as many of us are feeling at the moment, this has an effect on our health – including making us feel physically and mentally tired.

    There are lots of things you can do to manage stress. By understanding what’s causing your stress, you can start to manage it. This may include things like developing a new routine (and sticking to it), exercising, talking with your family about how you’re feeling, finding ways to relax, making sure you’re eating a healthy diet and drinking enough water, getting a good night’s sleep and avoiding excessive use of alcohol and other drugs.

    We’re staying indoors more

    Because of restrictions we’re staying inside our homes more. So we’re not getting exposed to as much sunlight as we normally would. A lack of sunlight causes the brain to produce more of the hormone melatonin, which makes us sleepy.

    To deal with this, schedule time every day to go outside for a walk or stroll in your yard, open your blinds or curtains as soon as you get up and expose yourself to as much sunlight as you can. It’ll help you feel more awake and improve your mood. Just think how much better you feel after being stuck indoors when you get out into the sun. It makes you feel so much more energetic and alive! So this one’s a no brainer. We just have to make time to do it.

    We’re sleeping less (or more) than usual

    Let’s face it, since this all started our usual everyday routines have been shot to pieces. Work, home life, family, socialising, shopping – it’s all so different at the moment. When you add stress to the mix, our sleep is often affected.

    You may find you’re sleeping less than usual because you’re working long hours to catch up on work after spending the day home schooling the kids, or you’re watching more TV and spending more hours online, or stress is causing you to feel more pain and you’re having issues sleeping through the night.

    Or you may be sleeping more – trying to rid yourself of this constant feeling of tiredness, or because you’re bored, or because it’s cold outside and you’re feeling cosy and warm indoors, or because you’re feeling sad. Not enough sleep, too much sleep and poor quality sleep will all increase how tired you feel.

    That’s why it’s important that you stick to a sleep schedule – even on the weekends. Get out of bed in the morning and go to bed at night, at the same time every day. Your body needs this regularity for your internal clock to function properly, and to help you fall asleep and wake up more easily and feeling more refreshed.

    And if you’re regularly finding it difficult to sleep or get out of bed because you’re feeling really sad or down, it’s a really good idea to talk with someone about this, whether it’s family, a close friend or your doctor. Please don’t ignore this.

    We’re exercising less

    Many of us are finding we’re exercising less because we don’t have access to our warm water exercise classes, tai chi, gyms and exercise groups. Not getting enough exercise can make you feel sluggish and tired. If this continues for some time, we start to get out of shape and feel less inclined to exercise. So it’s really important to make exercise – whether it’s online videos and apps, walking, dusting off your old exercise DVDs, or dancing around the living room – an essential part of your everyday routine. And get the family involved. Everyone needs to be exercising and staying active for our physical and mental wellbeing. If you’re home alone, use a video app to call a friend and exercise together. You’ll find you’ll feel more energised and happier when you’re exercising regularly.

    We live with chronic conditions

    Apart from all of above affecting how tired we’re feeling, we live with chronic musculoskeletal conditions and other health issues. These often cause us to feel fatigued. Many of our medications and living with chronic pain can also make us feel excessively tired. When you add a pandemic on top of that, the unique issues you’re facing – how the virus may affect you, worry about being more at risk, how to safely access your healthcare team, navigating telehealth – it can heighten you’re feelings of fatigue.

    Many of the things we’ve looked at – such as establishing a routine, getting adequate sleep, eating well, exercising and staying connected with your family, friends and work colleagues will help you with some of these issues.

    You can also get help from your GP and from the nurses on our Help Line. Contact a peer support group or go online and connect with others dealing with similar things. Even just talking with others who know exactly how you’re feeling can help you feel less isolated.

    We may need to talk with our doctor

    Finally if you’re concerned that your tiredness is due to more than just the reasons listed above, it might be worth talking with your doctor about it. Your tiredness may be caused by other things like vitamin deficiency (for example iron and vitamin D), side effects of your medications, feeling sad, anxious or depressed or it may indicate another health issue. So make an appointment to discuss it with your doctor – either in person or via a telehealth consultation.

    Contact our free national Help Line

    If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealth, managing your pain 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

    Photo by Tracey Hocking on Unsplash

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    covid-testing-small.jpg
    Lisa Bywaters
    07/May/2020
    Health InformationMSK articles

    Testing for COVID-19

    In the last couple of weeks pop-up and drive through testing centres for COVID-19 have been appearing in places like shopping centre carparks, town halls and community centres.

    Testing in Australia has now been expanded to include anyone with COVID-19 symptoms. At the beginning of the pandemic we were focused on mainly testing people who’d been overseas, on cruise ships or had been in direct contact with someone diagnosed with the virus.

    Now focus has moved to community transmission. This is when someone develops COVID-19 for no obvious reasons. They’ve not been overseas or in contact with someone with the virus…that they know about.

    Symptoms

    As we know some people may have the virus without having obvious or severe symptoms. If they’re out and about they may unwittingly spread this highly infectious virus to others.
    That’s why testing is being broadened to anyone who has symptoms such as:

    • fever, chills or sweats
    • cough
    • sore throat
    • shortness of breath
    • runny nose
    • loss of sense of smell.

    For more information about symptoms and to see if you or someone you care for may have the virus, use the healthdirect Coronavirus (COVID-19) Symptom Checker. Answer a few simple questions to find out if you need to seek medical help or be tested. Or call the National Coronavirus Helpline on 1800 020 080, 24 hours a day, seven days a week.

    It’s important to be aware that there are currently some slight differences in the testing criteria for states and territories.

    For example Victoria has started a two week testing blitz. As well as people with symptoms, some people can be tested even if they don’t have symptoms. This includes people with chronic conditions, Aboriginal and Torres Strait Islanders and people who can’t work from home (including healthcare workers, police, construction workers).

    Visit your state/territory health website for information about testing criteria relevant to where you live or call the National Coronavirus Helpline on 1800 020 080.

    So what are the tests and how do they work?

    First, it’s important to note that all tests for COVID-19 are performed by health professionals. You may have seen information about home tests on social media. In Australia it’s illegal for anyone to sell a home testing kit and claim that you can test yourself for COVID-19. Supply of these kits is also prohibited under the Therapeutic Goods (Excluded Purposes) Specification 2010. Testing for COVID-19 is complicated and requires the specialised knowledge and training of health professionals. As well as the actual testing and interpretation of results, they’re also able to give you expert information and support. So if you see these home tests advertised, ignore them.

    The main test currently used for COVID-19 is a swab test.

    A swab (similar to a long cotton bud) is inserted into your nose or back of your throat to collect fluid and cells. Once the sample has been collected it’s sent to a lab for testing.

    At the lab, technicians will look for genetic material from the virus. They will then send the result to the health professional who took the sample. This usually takes between 1-3 days. You’ll be contacted with the results – whether you have the virus or not.

    The swab test can only tell you if you have an ongoing infection, it can’t tell if you’ve had COVID-19 in the past.

    While this test is considered to be very accurate, especially in a laboratory setting, there can be errors. People may be told they aren’t infected when they are. This is called a false negative. It can happen if a sample hasn’t been taken correctly or if the virus hasn’t replicated in your body to a level that can be detected. There’s also the possibility of a false positive, when a person has been told they have the virus, but they don’t. This can happen if the sample becomes contaminated in the lab. However these are not common occurances.

    Another test that may be used in some situations looks for antibodies in your blood. If you have the virus, your body will create antibodies to fight it. The blood test will look for this. However it takes time for your body to create antibodies, so you may have already recovered from the virus before antibodies appear. So this test can’t tell you if you still have the virus, or when you may have had it – only that you have had it.

    Testing as we go forward

    As well as testing for COVID-19 in people who have symptoms or suspect they may have the virus, testing may begin to be carried out on the community at random.

    Called sentinel testing or sentinel surveillance this mode of testing will look for cases of COVID-19 in people that aren’t displaying symptoms.

    It’s likely that sentinel testing will be happening in the near future as we begin to relax restrictions. We just have to wait to hear from the Federal Government as to how and when it’ll happen.

    For more info, read What is sentinel surveillance and how might it help in the fight against coronavirus? 

    Contact our free national Help Line

    If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealth, managing your pain 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
    elephant-in-tree.jpg
    Lisa Bywaters
    30/Apr/2020
    Health InformationMSK articles

    Sick and tired of iso? Hang in there!

    Have you noticed how many more people seem to be out and about – in the shops, on the road, walking in the park? And even though restrictions haven’t changed yet, many seem to have become a bit more relaxed when it comes to their activities and physical distancing?

    While many of you have self-isolated in the past because of your musculoskeletal condition or other health reasons, what we’re all experiencing now is unprecedented. And for it to go on this long, with only a glimmer of light at the end of the tunnel, it’s no wonder we’re all going a little stir crazy.

    There may be many reasons for this:

    • In Australia we’ve done exceptionally well at flattening the curve. But that means most of us don’t know anyone affected by COVID-19. So the virus doesn’t seem quite real to a lot of us.
    • We started iso thinking it was a chance to do the odds jobs, hobbies, reading, Marie Kondo-ing your space etc. And we’ve either done all of those things, or we’ve realised there was a reason we didn’t do them in the first place – we don’t want to! So now we’re getting a bit bored.
    • Decisions are being made that affect our lives, our families, our work and finances. And most of the time we have no say in these decisions. So we feel out of control.
    • The reality of home schooling, the chaos of everyone working from home, the isolation of being cooped up in your house alone, the constant internet and tech issues, fighting for space, the endless baking of banana bread…we’re over it.
    • We’re social beings, but we’re having to make do with virtual almost everything. But phone and video calls can’t compete with or replace the face-to-face connections with our family and loved ones. We want and miss our physical interactions.
    • All of the restrictions are a bit confusing – especially since every state/territory has their own specific set. So we’re confused, and a little jealous of the areas that are slowly easing restrictions.
    • We just want things to return to normal.

    But we really need to adhere to the restrictions in our state/territory.

    It’s hard. But we’re up for the challenge. So when you start getting a bit itchy or grumpy or frustrated, here are some things you can do:

    • Remember why we’re doing this. Think of the health system and the frontline workers and essential services. Think of the vulnerable in our society (which may indeed be you or someone you care about).
    • Remember there are outliers. People have become very seriously ill or have died from this virus for reasons we don’t understand. There are still so many unknowns when it comes to COVID-19 – so not following the advice from our health officials will put you and others at risk.
    • Check the restrictions relevant to you. Visit the website of your state/territory health department so you know what you need to be doing.
      Australian Capital Territory
      New South Wales
      Northern Territory
      Queensland
      South Australia
      Tasmania 
      Victoria 
      Western Australia
    • Stick to your routine. Get up at the same time each day. Exercise regularly. Eat healthy meals. Plan time for fun and creative things you can do in and around your home.
    • Connect with others. Yes, we’re getting sick of our phones and computers (who thought they’d ever say that ??) but they’re the safest way for us to connect with the people important to us. So do it. Pick up the phone or get on your computer and make a call. Talk about anything other than the virus. Reminisce about fun times, silly things you’ve done together, jokes you’ve heard. It’s a great way to give yourself a lift when you’re feeling down. Contact the people you know are on their own and may be struggling. See how they’re doing and if you can help in any way. I know I keep saying it, but we really are in this together.
    • Set yourself a challenge or goal. It may involve looking after your health – e.g. exercising 30 minutes a day 5 days a week – or getting your finances in order, or starting an evening book club with the kids, or scheduling time each day to meditate/read/listen to music/relax, or plant a vegie garden, or doing that 3,000 piece jigsaw…Think of something you really want to do. Not the things you thought of at the start of iso, but something that seems more relevant to you 2 months into isolation – and set yourself the challenge to do that. If you encounter obstacles, that’s fine. Look for ways to manage them and move on.
    • Ignore the social media posts from the people who seem to be achieving amazing things during iso. You know the ones…they’ve learned a language, repainted their house, started a successful online business and written a book – all while working full time and home schooling 5 children under the age of 5. What a load of rubbish. Remember we generally use social media to present ourselves in the best light – it’s not always an accurate representation of what’s really happening. So take these posts with a grain of salt, or stop following them all together. It’s pointless comparing your situation with someone else’s. And it can make you feel stressed or inadequate, so try not to do it. You’re doing the best you can – so be kind to yourself.
    • Remember this will end.

    Contact our free national Help Line

    If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealth, managing your pain 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
    covid19-typewriter.jpg
    Lisa Bywaters
    30/Apr/2020
    Health InformationMSK articles

    Evaluating health information

    “And then I see the disinfectant where it knocks it out in a minute. One minute. And is there a way we can do something like that, by injection inside or almost a cleaning? So it’d be interesting to check that.” US President Trump, White House press briefing April 23 2020.

    OK, so you probably don’t need to be told this but – whatever your political leaning is – please don’t inject, gargle, drink or ingest disinfectant. It’s incredibly dangerous.

    Sadly this quote highlights the kind of harmful misinformation circulating widely about COVID-19 and potential treatments or ‘cures’. So it’s more important than ever that we think critically when it comes to the news, be it online, tv, radio, from our family, friends and even the US president.

    There are many ways you can do this, but a simple one is the CRAAP test. And no, not that one! The CRAAP test is used by students and scholars and is a simple acronym that helps you ask critical questions about what you’re reading.

    CRAAP stands for Currency, Relevance, Authority, Accuracy and Purpose.

    Let’s look at each of these:

    Currency – is the info up-to-date and timely?

    It’s important when we’re evaluating info about COVID-19, and for most health related topics, that the information is up-to-date. So ask yourself:

    • When was it published or posted online? With COVID, the pool of information is growing exponentially and changing day by day. That means that a lot of the information we had when the virus first appeared is probably already out of date. So always check the date.
    • Has it been revised or updated? If the information was written some time ago, check that the author is regularly updating the information and look for the date of the revision.
    • Do the links work? Links to external sites that no longer work are a sign that the information has been around for a while and isn’t being reviewed and updated.

    Relevance – does the info suit your needs?

    Is the information relevant to you and the specific question/s you want answered? Ask yourself the following:

    • Does the information relate to my query or answer my question? For example if you’re looking for information about how COVID-19 may affect you, does the website/article/blog talk about people like you – your age, your specific health conditions, countries with similar health systems to yours or does it talk about a population of people in general?
    • Who has it been written for? An academic audience? Or everyday people like you and me? While many of us do read articles, documents etc written for an academic audience, unless you have the necessary education and knowledge, some of the content may be difficult to understand or may be misinterpreted.

    Authority – where does the information come from?

    When you’re reading information about important things like your health, you really do want it to come from an authoritative author/s. Depending on the context of what you’re reading, this expertise may be scientific or medical, or it may be the lived experience of someone with a musculoskeletal condition. So ask yourself:

    • Who’s the author? Are they known for their authority or credibility in this area? Are they qualified to write on the topic?
    • Is there the possibility that a publisher or sponsor creates a conflict of interest or a level of bias? Or are they completely removed from the content?
    • Is there contact information, such as an email address so you can contact the author to ask questions or ask for the sources or basis for any claims they make?

    Accuracy – how reliable, factual and truthful is the content?

    This is a big one. In this world of fake news we really need to be asking ourselves if the information we’re reading and sharing is actually true. Questions to ask yourself:

    • Where does the information come from? Is it based on scientific studies or personal experience? Both are fine – depending on the context. For example if you’re looking for the latest information on treatments for COVID, you want the latest scientific articles, not the conjecture of a person with no medical or scientific background commenting on Facebook. However personal experience is great if you’re looking for helpful tips for coping with isolation from people just like you.
    • Is the information supported by evidence? And is this evidence credible? Has it been checked by experts in this area and published in a peer-reviewed journal?
    • Has the information been reviewed? In other words has the information been checked by someone else – or several other people, including experts – to ensure it’s accurate?
    • Can you find and verify this information in other places, such as reputable journals, websites or news outlets? Or is it only in one place.
    • Does the language or tone seem unbiased? If it’s scientific, medical or health information, the language should be calm and the information presented in a balanced manner.
    • Are there spelling, grammar or typographical errors? This indicates that the work may have been rushed and has not been reviewed by anyone else.

    Purpose – why was it created?

    Why has the information been created and shared? Is it to inform you, teach you, sell you a product or service, entertain or persuade you? And is this clear? Ask yourself:

    • Is the purpose clear? Remember we can’t always take things at face value. For example an article about a treatment for joint pain may appear to be educating you about joint pain and how to best treat it. But the purpose of the information is to sell a product. Look for underlying interests.
    • Do the authors make their intentions or purposes clear? If they want you to buy their product they should be open about that. Or if they’re affiliated with an organisation that has specific views about treatment options, they should also be clear about that.
    • Is the information fact, opinion or propaganda? And how does this affect the information??
    • Is the information objective and impartial? Again this is important when it comes to health and scientific info, but if the information is clearly a personal blog, then having subjective, personal info may be ok for your purposes.
    • Is the information biased? Are there personal, political, ideological, religious, cultural, commercial or institutional biases?

    Come on, seriously?

    I know, I know. It seems like a lot of work. But your health is important – so take a little extra time when you’re reading information that may affect your health.

    And you don’t have to ask all of these questions for everything you read. Just think ‘CRAAP’ when reading and remember Currency, Relevance, Authority, Accuracy and Purpose, and you’ll get in the habit of asking these questions more quickly than you know.

    By thinking critically about the health information you’re exposed to, you’ll be more informed and able to make decisions based on fact, not fake news.

    Contact our free national Help Line

    If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealth, managing your pain 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
    phone-black.jpg
    Lisa Bywaters
    28/Apr/2020
    Health InformationMSK articles

    COVIDSafe

    Australia’s new contact tracing app

    The Federal Government has launched COVIDSafe, an app designed to help health authorities track people who’ve been in contact with others infected with COVID-19. Within a few hours of its launch over a million Australians had downloaded it.

    So what is COVIDSafe and how will it work?

    COVIDSafe is a contact tracing app. It aims to enhance the tracing we do manually – which requires people to remember exactly where they’ve been and who they’ve been in contact with. This obviously has some limitations when it comes to accuracy and how quickly it can track down people.

    COVIDSafe is an app you have on your phone, something most of us are never without. It’s a voluntary system so you choose whether or not to use it.

    If you decide to opt-in, you’ll need to download it from Google Play or the App Store and agree to the terms. You’re then asked to enter:

    • your name (or fake name if you prefer) – so the relevant health officials can confirm they’re speaking to the right person if they need to contact you
    • your age range – so health officials can prioritise cases for contact tracing if needed
    • postcode – to make sure health officials from the right State or Territory who work in your area can contact you, and to prioritise cases for contact tracing, e.g. hotspots
    • phone number – so that you can be contacted if needed for contact tracing.

    Once it’s installed on your phone the app will look for other phones nearby that also have the app installed. If you’re within 1.5 metres of someone (who also has the app) for 15 minutes or more, the app will give the other phone a ‘digital handshake’, taking note of the date and time, distance and duration of the contact.

    COVIDSafe will then store this data in an encrypted format on your phone. It’ll stay there for 21 days – to allow for the longest incubation period of the virus (14 days) plus the time needed to confirm a positive test result. After 21 days the data will automatically be deleted.

    If you test positive to COVID-19, you’ll be contacted by your state or territory health officials. They’ll ask you to upload the app data to the central server. If you agree, you hit the upload button on the app and the encrypted data will be uploaded. The info will then be used to track people you’ve been in contact with so they can be tested. The contacts uploaded to the database are only those encrypted in the app on your phone – not your personal contacts – unless they’ve been in close contact with you (e.g. people you live with).

    Why does the government want us to opt-in?

    We’re flattening the curve – yay for us! While this is great news we need to remember that most of us haven’t been in contact with the virus and are still susceptible to it, especially those of us who have chronic conditions, are older or have suppressed immune systems.

    Our physical distancing measures have allowed our healthcare system to become better prepared for COVID-19 and (hopefully) not become overwhelmed by a lot of very sick people at once – as we’ve seen in other parts of the world. But it means that most of us are still vulnerable to this very infectious virus.

    Knowing if you’ve been in contact with someone with the virus means you can be proactive and get tested, look after your family, isolate and prevent further spread. That’s the aim of this app.

    But what about my privacy?

    Understandably people are worried about their privacy and the security of their data.

    So before downloading the app, it’s worth considering how much of our privacy we are willing to trade-off in order to achieve a potential public benefit.

    Peoples level of comfort with this will differ with some people willing to download the app on its release while others will want more assurances and information before they utilise the app.

    What you should know

    First – it’s important to know that if you do opt-in you can uninstall COVIDSafe from your phone at any time. This will automatically delete all the information stored on your device and stop other users from collecting your contact data.

    The design specifications and the functionality of COVIDSafe have not been independently analysed. Although the government has announced it will release the source code within two weeks for people to test.

    Laws are being drafted to protect the use of your data on the COVIDSafe app. The government has stated that our information will only be used for the reasons of contact tracing and that strict laws will be introduced to govern the use of the information that COVIDSafe collects. But the Law Council of Australia expressed some concerns that the laws underpinning the legality of the app makes no provision for oversight and reporting on the use of this data ¹. The legislation concerning COVIDSafe will be introduced in May when Parliament resumes so we’ll have to wait and see what’s proposed.

    The data collected by the COVIDSafe app will be stored by Amazon Web Services, a US company. This means that the Australian data they collect may be bound by US law enforcement (under a 2018 law) that allows them to obtain information held by US-registered data companies no matter where the data is held ².

    What happens after the pandemic

    When this is all over (can’t wait for all that happy dancing and partying!) everyone who has the app will be prompted to delete it. This will also delete all the app info from your phone. The information contained in the central server will also be destroyed at the end of the pandemic. However it’s unclear to predict when this will happen given the uncertainties surrounding the spread of the virus.

    It’s not a magic bullet

    As much as we’d like a quick fix, COVIDSafe isn’t a magic bullet. It’s just another tool to help us manage our way through this pandemic. It will work alongside the physical distancing, good hygiene, testing and the manual tracing we’re already doing.

    COVIDSafe may help us end restrictions earlier and be proactive when it comes to testing and isolating if it lets you know if/when you’ve been in contact with the virus.

    However at the end of the day, it’s important that we all ask questions, review the information provided by the government about the app and our privacy (even all the nitty gritty) and make our own decisions about whether we download the app.

    We will get through this pandemic, it will just take some time – so stay safe, stay informed and be kind.

    Contact our free national Help Line

    Our nurses are available weekdays between 9am-5pm to take your calls (1800 263 265), emails (helpline@msk.org.au) or messages via Messenger. So if you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealth, managing your pain or accessing services – contact them today.

    More to explore

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    self-care.jpg
    Lisa Bywaters
    22/Apr/2020
    Health InformationMSK articles

    Does your self-care plan need some TLC?

    Updated July 2022

    Feeling overwhelmed, exhausted, stressed and frustrated by 2022? You’re not alone! It’s been a bumpy ride. Filled with uncertainty, new pressures, lots of unknowns and a lack of control, many of us are feeling anxious, upset and vulnerable. When you have a musculoskeletal condition and live with regular pain and fatigue, the urge to retreat to your warm, cosy bed and pull the covers over your head can be very tempting.

    But you’re strong. You can take control of the situation and do something proactive by examining your self-care plan. Ask yourself – “is my plan realistic now? Or does it need updating in light of the changes to my world?”

    What is self-care?

    Self-care is a popular term these days, with lots of different definitions and uses.

    The World Health Organisation defines self-care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker” (1).

    That’s a rather dry definition, so for the everyday person with a musculoskeletal condition, we describe self-care as the things you consciously and deliberately do to take care of your physical, mental and emotional health and wellbeing.

    It includes everything from exercising regularly and staying active, eating a healthy diet, getting a good night’s sleep, caring for your mental health, managing pain and fatigue, seeing your healthcare team regularly, learning about your musculoskeletal condition, and staying connected with family and friends. It also involves things like good hygiene, avoiding risky behaviours and actions, and using medicines and treatments appropriately.

    So to create a self-care plan for yourself that’s realistic and achievable, let’s get real, start small and appreciate the things you can do right now.

    Get some sleep

    Easier said than done I hear you say! But getting good quality sleep is crucial for our everyday functioning. If it’s an issue for you, especially at the moment, part of your 2022 self-care plan may be to look at ways you can improve your sleep quality and quantity. We have resources to help you – including nurses you can speak to on our Help Line (see details at bottom) and info on our website. Or if it’s a problem you feel you need extra help with, talk with your doctor (in person or via a telehealth consultation) to get professional help.

    Eat a healthy, nutritious diet

    While it’s tempting when you’re feeling crappy to eat foods you think of as comforting (e.g. chocolate, cheese, ice cream, biscuits, alcohol) you need to enjoy them in moderation. While they may make you happy for a while, it’s only temporary. Too much of a good thing can lead to weight gain and other health issues. Eating a variety of healthy foods, in a range of colours will make you feel better overall and will give you more energy. And on the days you’re feeling great, prepare some healthy meals you can pop in the freezer for the days you’re feeling lousy.

    Stay active

    Regular exercise has many health benefits for people with musculoskeletal conditions. It helps improve your symptoms, including pain, stiffness and fatigue.

    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. These chemicals also interact with receptors in your brain and ‘turn down the volume’ on your pain system.

    Being active is also essential for your overall good health and wellbeing. It helps keep your muscles, bones and joints strong so that you can keep moving. It reduces your risk of developing other conditions such as heart disease, osteoporosis and diabetes. It boosts your mood, benefits your mental health, helps with weight control and improves sleep. If you’re not sure where to begin when it comes to starting an exercise program, talk with your doctor, physiotherapist or exercise physiologist for some advice.

    Take care of your mental health

    It’s really easy when you’re constantly surrounded by virus talk and the doom and gloom of the 24 hour news cycle to become overwhelmed. Especially if you’re also worried about your health, family, work and finances. And when you’re stressed and not looking after yourself properly, it can affect all aspects of your life including your family life, your ability to focus on work properly, sleep well, eat well…and so it becomes a vicious cycle.

    The good news is there are lots of things you can do to look after your mental health during this time (read our blog for tips and strategies) including getting professional help if you need it. Again you can access the help you need in person or via a telehealth consultation. Talk with your doctor if you want more information about getting professional help.

    But a really simple thing you can do immediately is to limit your exposure to the news – pick a time when you’ll catch up on what’s happening – for example the evening news or morning bulletin – and then turn it off and tune it out.

    Cleaning – plan, prioritise and pace

    Cleaning – yourself, your kids, your home can be an enormous challenge. Hands up if there are days you feel like you need a nap after having a shower in the morning? It happens to most of us living with chronic pain at one time or another. But the best thing you can do is to plan, prioritise and pace yourself.

    Even before you get out of bed, while you’re lying in your warm, little cocoon, plan what you’d like to do during the day. Maybe have a notepad and pen beside your bed, or use a note app on your phone and write it all down. You can even do your planning the night before.

    OK, seeing it in one place, you can see that it’s a lot 😕.

    So now to the second P – prioritise. What are the things you really need to do? Do you really need to wash your hair today, or can you use the dry shampoo? Do you really need to vacuum the entire house, or just the living area? You know how you’re feeling on any given day – so plan, then prioritise.

    Which then brings us to the 3rd P – pacing. Whatever you’re doing – cleaning, exercising, cooking, working, gardening, playing with the kids – pace yourself. It’s not a race – so be generous with your time and build in space for rest breaks.

    And finally, when it comes to cleaning, don’t forget hand washing. We still need to do it regularly and thoroughly. We also need to be careful how we cough, sneeze and blow our noses. Check out our hygiene 101 blog for more info.

    Make time for the things you enjoy

    When you’ve given the basics of your self-care plan some TLC and revised it for the current world, now take some time to consider other aspects of your self-care. You may not have the time, energy or inclination to do these sorts of things most days, but schedule time to do the things that make you happy, relaxed, or pampered at least once a week – like a bubble bath, taking an hour to curl up with a good book, having a moment of peace and quiet in your garden to relax, doing a jigsaw puzzle, a video chat with your bestie. We all need these moments to help us recharge, especially when life is so crazy and unsettled.

    Contact our free national Help Line

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

    More to explore

    Reference

    (1) Self-care interventions for health, World Health Organization.

    CONTINUE READING
    shopping-blog.jpg
    Lisa Bywaters
    22/Apr/2020
    Health InformationMSK articles

    Born to shop, forced to isolate

    Grocery shopping and COVID-19

    You know you’ve been in iso for a while when you actually look forward to doing the grocery shopping. It’s one of the few reasons you have to legitimately leave the house. However a trip to the store does increase your risk of becoming infected with COVID-19 and there’s also the possibility of infecting others – in the event you have the virus (but don’t have symptoms). Also for those of us with musculoskeletal conditions, shopping can be a challenge at the best of times.

    But we all need to eat, so here are some simple tips to help you navigate your shopping trip:

    Don’t shop if you think you have COVID-19, or you’ve been in contact with someone who has it. This is absolutely essential. Call a family member, friend, neighbour or contact your store to find out about getting your items delivered.

    Plan around your pain and fatigue and ask for help if you need it. When you’re having a really bad day, or going through a flare, you may not feel up to shopping. As much as you’d like to be able to do everything yourself, sometimes you just need to ask for help. There’s no shame in that, and the people who care about you will want to help. That said, if you need to go out, there are things you can do to make life a bit easier. Wear comfy shoes (including orthotics if you have/need them), grab your walking aid, your shopping list (a foggy brain makes remembering almost impossible) and your shopping buggy/bags. And be kind to yourself as you may feel tired and exhausted for hours/days after your trip. If your battery was already low before you tackled this, it’s may take some time to feel yourself again. Be prepared and have your slippers, doona, cuppa, etc ready so you can take time to recharge.

    Only go to the store when you really need to – it’s not an outing. Remember you’re shopping for essentials. Now’s the time to be creative with your cooking and use alternatives if you can. Don’t have fresh ginger? Use dried. Out of mince for tacos? Use beans. Rummage around in the back of the pantry and use what you find.

    Be quick and go alone (if you can). Ignore the “but mum!!!” – you’ll be quicker on your own and able to practise physical distancing more efficiently when you’re by yourself.

    Write a list before you go. This’ll ensure you get all you need in one trip – and speed up your shopping.

    Be prepared to use alternatives if your store is out of a product you need. Before you go to the store, search online for some of your key ingredients and potential substitutes. For example if they’re out of pasta, substitute with vegies like zucchini. No chickpeas? Use cannellini, kidney or black beans.

    Once you get to the store, hygiene and physical distancing is key:

      • Use the sanitiser and disinfectant wipes that the shops provide – or use your own if you have it – on your hands and on the handles on your trolley/basket.
      • Keep a least 1.5 metres between yourself and others.
      • Don’t touch your face (this one really kills me – I always develop an itchy nose when I try not to touch my face) and keep your phone in your pocket or bag.

    Don’t panic buy and hoard goods. We have no shortage of food or items like toilet paper in Australia. Sometimes things are a little harder to get hold of – and that’s due to people freaking out and buying more than they need – but things come back into stock fairly quickly these days. And if you’re prepared with your list of alternatives, you’re able to deal with some items not being available.

    Be kind to others:

      • Your fellow shopper isn’t the enemy and is probably just as worried about everything as you. So be patient, give them space, and be tolerant.
      • The staff at the store also deserve our kindness and empathy – they’re busy trying to keep the shelves stocked and help us get in and out as quickly as possible.
      • Check in with your elderly, isolated or vulnerable neighbours to see if they need you to pick anything up for them.

    Avoid busy times if you can.

    Gloves and masks aren’t necessary…but if you want to use them, make sure you’re using them correctly.

    Change the way you pay. If you have a contactless option for paying via your phone, watch or other device, or a contactless card, that’s the best option. But if you have to use cash or a card that requires you to touch a machine, that’s fine. Just wash or disinfect your hands afterwards. And until you’re able to do that, don’t touch your face.

    Wash your hands thoroughly when you get home, and then unpack your shopping. You don’t need to disinfect your groceries. The WHO states that there’s no confirmed case of the virus being transferred via food or packaging.

    Wash your fruit and vegetables with clean water – as you would have prior to the pandemic. Don’t use soap or any kind of disinfectant.

    Clean your surfaces (bench, table) with soap and water after you’ve put your groceries away, and wash your hands again.

    Take advantage of supermarket community hours or priority services, if you’re eligible.

    Larger chain supermarkets like Coles, Woolworths and IGA are offering a range of options for those that can’t, or don’t want to leave their homes. If you’re a senior, living with a disability or compromised immunity you’re eligible for these services but you’ll need to log on to their website and register. If you can’t do this yourself, perhaps a neighbour or family member may be able to help (while practicing safe physical distancing of course!).

    Your local independent supermarket, delis and smaller stores may also be offering delivery at this time. Contact them directly to find out more.

    Contact our free national Help Line

    Our nurses are available weekdays between 9am-5pm to take your calls (1800 263 265), emails (helpline@msk.org.au) or messages via Messenger. So if you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealth, managing your pain or accessing services – contact them today.

    More to explore

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    wash-hands.jpg
    Lisa Bywaters
    22/Apr/2020
    Health InformationMSK articles

    COVID-19 – hygiene 101

    Updated July 2022

    We’re halfway through 2022, and sadly, as much as we’d like it to be done and dusted, we’re still in the midst of the COVID pandemic. In fact, more people are getting sick than ever before because of these pesky variants. To make matters worse, we’re also in the middle of cold and flu season 😯.

    We were so good at searching for and destroying germs at the beginning of the pandemic – we washed, scrubbed and sanitised like the legends we are. But with COVID barely being reported in the media, it’s easy to think we don’t need these measures anymore. And we may be getting a bit lax in our habits. Unfortunately, if your condition or meds have weakened your immune system, this increases your risk of getting infections.

    So let’s revisit some key points about hygiene to help prevent the spread of COVID-19 and other nasties.

    Washing your hands

    We need to wash our hands with soap and water more frequently than we did before the pandemic. And we need to do it for at least 20 seconds. So no more splashing a bit of water around and considering the job done. Time yourself washing your hands a few times – 20 seconds is surprisingly long! A rough guide is the length of time it takes to sing Happy Birthday twice 😊🎁.

    You also need to be thorough – so use plenty of soap, lather up and wash your hands front and back, between your fingers, and under the nails. And don’t forget to dry them properly.

    So when should you wash your hands? Well, there are the obvious times we should have been washing our hands before the virus appeared – so continue washing your hands:

    • after you go to the toilet
    • after blowing your nose, sneezing or coughing
    • after touching or being in contact with someone who’s sick
    • before and after you eat
    • when preparing food
    • when handling rubbish
    • when your hands are visibly dirty
    • when dealing with your pets or other animals (patting, feeding, dealing with their poo or litter trays).

    Other times you should be washing your hands because of COVID-19:

    • after going out in public – for example, the shops, public transport, petrol station, chemist, workplace, childcare centre, healthcare setting etc. Basically, any place where you’re touching things that other people may have touched or breathed on.
    • before and after you unpack your groceries. Read our blog about grocery shopping for more info about how you can look after yourself and your family and still get the groceries you need.

    Hand sanitisers

    Remember when hand sanitiser was hard to find in 2020 😮😂? Now it’s everywhere and it’s a handy tool for combatting germs.

    Hand sanitisers are really helpful when you don’t have access to soap and water, for example when you’re at the shops or using public transport. Just be sure your sanitiser contains at least 70% alcohol to be effective against COVID-19.

    Compound Interest has a great article explaining how hand sanitisers protect against infections.

    Avoid touching your face

    We touch our faces a lot…more often than we actually realise. The problem is our faces include eyes, noses and mouths – perfect places for viruses and other germs to enter our bodies. So it’s important to avoid touching our faces, especially when we’re out in public or around other people.

    Sneezing, coughing and blowing your nose

    If you need to sneeze or cough (for whatever reason – allergy, virus, sun in your eyes), do it into your elbow or a tissue, not your hand. If you use a tissue, throw it in the bin. And regardless of whether you use your elbow or a tissue, wash your hands or use a hand sanitiser immediately.

    If you’re blowing your nose, it’s best to use a tissue instead of a hanky. That way, you can throw it away, rather than carrying a dirty hanky in your pocket or bag, contaminating your hands every time you touch it.

    Seriously – I’m exhausted just reading this!

    If you’re feeling a bit overwhelmed by all of this, you’re not alone; I still can’t stop touching my face, and we’re years into this pandemic!

    But we get it – when you have a condition that often has you waking up exhausted or fatigue that weighs you down throughout your day, you want to take shortcuts when you can, often with the ‘simple’ things. But because we’re living through a pandemic, we need to be vigilant regarding our hygiene (see above points) and do the best we can 😊.

    Stay clean, stay (physically) distant and stay safe

    The best thing we can do to prevent the spread of COVID-19 is to practise good hygiene (as we’ve listed here), continue physical distancing measures and follow the instructions of the health department (both Federal and your state/territory).

    This will pass, but unfortunately, it’s taking longer than we expected (hoped). So stay strong and stay safe.

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. 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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    scales.jpg
    Lisa Bywaters
    16/Apr/2020
    Health InformationMSK articles

    Tip the scales in your favour

    Managing your weight in isolation

    Hands up if you‘re giving Nigella or Jamie a run for their money when it comes to getting creative in the kitchen at the moment? Every second post on social media includes amazing looking recipes and we’ve actually got the time to give them a go. Masterchef has come back on TV, so we’re whipping on our aprons faster than you can say sauté. And with the kids home, we’re getting them involved too. All good right? Absolutely!

    The problem is we need to be mindful of our weight with all the cooking, baking and snacking we’re doing.

    It’s important for everyone – whether you have a musculoskeletal condition or not – to maintain a healthy weight.

    Being at a healthy weight and regular exercise gives you the energy to get the most out of life and will protect you from developing many health conditions like diabetes, heart disease and some cancers. It will also help you manage your musculoskeletal condition and chronic pain.

    But with our usual routines disrupted because of COVID-19 and isolation it’s easy to fall into some bad habits. Being aware of this, and taking some simple steps to ensure they don’t become your new normal is important. So here are some tips to help you manage your weight while in iso:

    • Watch the snacks and grazing. Because we’re isolated to our homes, we’re only a few short steps from the fridge or pantry. And with all the cooking we’ve been doing, they’re full of all kinds of delicious things. So it’s really important to resist them. Stick to your set times for main meals, have healthy snacks such as fruit, yoghurt and nuts on hand for when you’re peckish, drink more water, go for a quick walk. Distract yourself from the contents of your fridge or pantry.
    • Which brings us to the next point – ask yourself honestly if you’re hungry or just bored? If you’re hungry, grab a healthy snack. If you’re bored, then do something. Read a book, go for a walk, talk with your family, clean the shower. Focus your attention elsewhere.
    • Be aware of your portion sizes, as it’s easy for them to slowly increase over time. Check out your plates and bowls – do they hold more than a normal sized serve? If so, consider using smaller dishes. Read this article from QLD Health for more info about portion sizes.
    • Track your eating. If you’re concerned that you’re eating more than usual, and you’re starting to gain weight, keep a food diary to help you track what you’re eating. You can use a simple notepad, or download an app. There are lots out there and many of them are free.
    • Alcohol – whoa mama. That’s a big one for many people at the moment. It’s fine to enjoy the occasional drink, but we do need to be careful that fear, anxiety, loneliness and worry aren’t leading us to drink more than is healthy. Find out more about alcohol – how it affects you, what a standard drink is, and tips to help you reduce or quit drinking alcohol.
    • Stay active. Eating a healthy diet, getting a good night’s sleep, and exercise all work together to help you manage your weight and your health overall. Read our recent blogs on exercising during the pandemic, and online exercises for more info about how you can exercise and stay active during isolation.
    • Talk with your doctor or a dietitian if you’re worried about your diet and weight, and want some professional help. You can do this in person, or via a telehealth consultation. Remember you can still go to see your doctor while in isolation – the clinic will have extra precautions in place to protect everyone from potential infections. But if you’re not comfortable doing this, telehealth is an option for us all.
    • Make your meals an occasion. We can’t go out but we can have fun with our meals and make them a social time for ourselves and our families. Just as much as watching our weight is important, so is social connection during this stressful time. Connect with the people living in your house, or use a video app to catch up with loved ones and make it an occasion. Dress up, chat, laugh, take some time to enjoy a meal together.
    • Don’t deny yourself something you really like. If you love chocolate, allow yourself a small treat occasionally, just not too often. It’s all about moderation.
    • Give yourself a break. We’re only a few weeks into iso – so we’re all having to tread water really quickly to stay afloat. But as time goes by we’ll get better at it. We just need to ensure our new routines are healthy and balanced.

    More to explore

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    exercise.jpg
    Lisa Bywaters
    16/Apr/2020
    Health InformationMSK articles

    Online exercise – look before you leap

    Exercise is vital to our health, even while we’re in iso. It helps us manage our pain, our musculoskeletal conditions, our weight (especially with all the cooking we’re suddenly doing) and our mental wellbeing.

    But when you’re not able to go to your usual exercise classes, gym, sporting club or fitness centre – online videos and exercise apps seem like the answer. And with most of us in some form of isolation or quarantine, there’s been a proliferation of them being shared on social media and across the internet in general.

    But they’re not all created equal. Some are purely videos to watch and follow, others are apps that provide more interaction and features. Some are free, while others require payment.

    So before you pull on your leotard, buy a new thingamajig or sign up to that app, here are some things to think about:

    • What are the qualifications of the leader? Are they a qualified exercise professional – e.g. physiotherapist, exercise physiologist, fitness instructor? With many fitness and wellness centres closed because of COVID-19 many qualified instructors have moved online. This is great news (for us) as there’s only so much walking we can do. But there are also lots of well-meaning people with time on their hands posting exercise videos, as well as other people looking to make a quick buck. So make sure that the instructor is qualified to teach or lead exercise classes.
    • Are they catering to the general public or people with musculoskeletal conditions? Many general exercise videos or apps will be useful for all of us – musculoskeletal condition or not – especially if they’re gentle. But there are some exercises that may actually be harmful to you. And some that you shouldn’t try without a proper assessment from a qualified instructor as well as guidance to ensure you’re actually doing the exercise properly. To misquote the tagline from Alien – “in your lounge room, no one can hear you scream”…except for the other people in your household, your pets and the neighbours (the walls are thinner than you think!). The point is it can be very easy to hurt yourself if you’re not shown how to do some exercises correctly and safely, particularly if you have a musculoskeletal condition or another health issue.
    • Which leads to our next point – can you ask questions or get more info from the instructor? If you can, it gives you the ability to ask if they’ve instructed other people with your condition, make sure the exercises are safe for you to do, and get advice if you’re not quite sure you’re doing things correctly. If you can’t interact with them in any way, maybe look for another online exercise class/video/app.
    • What’s the cost? Is it free, or is there a fee? Or can you access a free basic version, and another version with additional features which you need to pay for? Is there a free trial period so you can make sure you actually like it? And if you do have to sign-up for anything, make sure you read all the fine print so you know exactly what you’re agreeing to.
    • Does your equipment support the tech? If you’re downloading an app, can your desktop, tablet, phone, watch etc handle it? Do you need to download additional software to use it? Are you prepared and/or able to do that?
    • Are you set up for it? Is your computer in a location that allows you room to exercise? If you only have a smartphone or tablet, can you view the exercise videos clearly? Is your internet able to cope with any downloads or streaming? If the answer to any of these is no, maybe look at alternatives formats such as DVDs. And with DVDs ask yourself all of these questions as well. There are a lot of good exercise DVDs and a lot of variety as far as types of exercise, but there are also a lot of dodgy ones. So take time to evaluate them carefully.
    • Is the exercise something you enjoy doing? If you don’t enjoy doing it, you’re unlikely to continue to do it. So find something that you find fun, engaging, challenging and enjoyable.
    • Can you set goals for yourself? Exercise needs to challenge you so you continue to get the health benefits. If it’s too easy, or doesn’t progress over time, you won’t see any improvements. Setting yourself SMART goals – Specific, Measureable, Achievable, Realistic and Timed – can help with this. Find out how you can create SMART goals.

    There are a lot of things you can do to remain active during this pandemic and stay safe. Check out our blog about exercising during the pandemic. It has a range of different things you can do to stay active while isolated.

    For more information, visit our website or call our MSK Help line weekdays on 1800 263 265. Or email helpline@msk.org.au.

    More to explore

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