Health Information - Musculoskeletal Health Australia (MHA)

05/Aug/2021

Humans have evolved to be an incredibly social species. That’s why our connections are so important to us – with family, friends, work colleagues, teammates, walking buddies, fellow book clubbers and staff at the local coffee shop. They all play a role in shaping who we are and how we get on in the world.

So when we can’t see these people in person due to lockdowns, restrictions, quarantine and the general chaos of COVID, it’s really hard on us.

The last 16 months have been so wearing – both physically and emotionally. We’re living with heightened feelings of anxiety and stress – what will the case numbers be today, when will I be able to visit loved ones, how long will we be homeschooling, when will life go back to ‘normal’??

Unfortunately, there aren’t any simple answers for any of these questions – especially the last one.

But there’s a simple thing you can do to combat the loneliness, lethargy, emotional fatigue and general feeling of ‘meh’ that COVID is causing us to feel. And that’s staying in touch with your peeps and extended community.

How to stay connected when you have to stay apart

First, we should never forget that restrictions and social distancing measures are all about physical distance. We need to remain separate from others so that the virus can’t spread. But that doesn’t mean we have to be socially separated or isolated.

Even before the pandemic, we used technology to remain connected. COVID has just put that on the fast track, and we’ve become familiar with video chats, long phone calls, and messaging.

So what else can you do to ensure you remain connected with the people and places important to you?

Check in. And no, there’s no QR code involved in this one ?! Take time daily to check in with yourself. How are you doing? If you’re feeling anxious or lonely, or overwhelmed, reach out to others for support. If you’re feeling fatigued or in pain, what can you do to deal with this? Taking a few moments to check in with yourself each day helps you deal with any issues before they become significant problems.

Take time to connect with those in your own home – your partner, kids, parents, siblings, housemates, pets, plants??. How’s everyone doing? Share your experiences and feelings about the day. And if you want to go beyond the small talk, try these ‘36 questions for increasing closeness’ from The Greater Good Science Center at the University of California, Berkeley (USA).

Phone a friend. Make a regular time to call/video chat with those important to you. And make that day/time sacred – nothing (other than an emergency) should get in the way of this contact.

Get everyone involved. Call your nearest and dearest for a group chat and…watch movies, listen to music, make dinner, enjoy happy hour, fold the washing, discuss a book, play online games. You can still do things together even if you can’t be together.

Get out and walk. Exercise is essential for our physical and mental health, so get out and breathe in the fresh air. Take the family for a stroll, or meet up with a friend in the park. If you can’t walk with your usual crew, link your fitness apps and compare how many steps you’ve done for a little friendly competition ?. Go on a scavenger hunt. Or send pics to your network of the things you see on your walk. Walking isn’t just a good form of exercise – it can become an adventure, or a mindfulness exercise, or a chance to see other people in the flesh (and safely distanced).

Connect with your neighbours. Have a chat over the fence as you do your gardening or peg out the laundry. Or sit in your separate yards/driveways/balconies and just natter the afternoon away. Take note of any neighbours who live on their own and reach out to them. See if they need any assistance, groceries, someone to take the bins out, or most important of all, simple human interaction. It’s what we all need to get through this.

Immerse yourself. There are lots of online support/hobby/social/exercise groups that you can access from the comfort and safety of your own home. You can learn new things and meet new people without stepping out your door. And the beauty of online groups is they don’t even have to be in the same city, country or continent! Befriend Inc has created a handy guide to help you find and attend social groups online.

Send a care package. To someone you care about, or someone you know is having a difficult time. Send books, jigsaws, flowers, yummy food, a handwritten note. Anything that lets them know you’re thinking of them. It’ll be a lovely surprise and a boost for them, and for yourself. “As we work to create light for others, we naturally light our own way” – Mary Anne Radmacher.

Give thanks. Even though we’re tired, frustrated, anxious and sick of the stupid virus, there are still things to be thankful for. Taking time to reflect on these things helps us feel more positive and more fulfilled. Find out how you can become more grateful in your everyday life.

Volunteer your time and skills – from home. Volunteer work can be rewarding for yourself and your community. And there’s a lot of volunteer work that can be done online or remotely. So think about the types of things you’re passionate about, your skills, the amount of time you can give, and look around your local community to find the best match. Or visit GoVolunteer and search the database for volunteering opportunities.

Learn something new. There are so many organisations providing online learning courses, and many of them are free or low-cost. Just search online using your favourite search engine, and explore what’s available. Also, check out Laneway Learning, MOOCs (massive open online courses), TAFEs, colleges and community houses. You’ll come out of this pandemic with so much knowledge you’ll wow everyone at your next trivia night ?. And you’ll meet a bunch of like-minded people. Win-win!

Worship. Attending churches, temples, mosques, synagogues and other places of worship with our family and friends isn’t an option for many people at the moment. The good news is that a lot of them are now online. Contact your place of worship or search online to see what events are being streamed and when. Gather with your extended family and friends virtually after worship to celebrate together.

“Invisible threads are the strongest ties.” – Friedrich Nietzsche

Contact our free national Help Line

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

More to explore

Connections matter: Helping older people stay socially active (PDF)
Beyondblue
How micro-interactions can help us feel less lonely during the pandemic
ABC Everyday, 29 July 2021
There’s more to life…
Musculoskeletal Australia, 3 June 2021
Social distancing can make you lonely. Here’s how to stay connected when you’re in lockdown
The Conversation, 17 March 2020
Using food to stay connected in lockdown
ABC Everyday, 23 July 2021

Lisa Bywaters

05/Aug/2021

This is the first of a series of blogs that will explore the different groups of health professionals and therapists who’ll help you live well with a musculoskeletal condition. For ease of reading, we’ll be referring to them all as practitioners.

Managing a chronic musculoskeletal condition – or multiple conditions – can be complicated. To help you get the best health outcomes and maintain (or improve) your quality of life, you’ll probably see a variety of different health professionals and therapists.

Who you see and how often will depend on your condition/s, symptoms and how they affect your life.

Physical or manual therapies

These therapies provide a hands-on approach to help relieve your pain and stiffness and improve your mobility, movement and joint function.

They’re often referred to as physical, manual, manipulative or hands-on therapies. The most common are:

Chiropractic – this involves manipulation and manual adjustment of your spine. It’s based on the premise that if your body, especially the spine, is out of alignment, it can affect the health and function of other parts of your body.
Massage – involves rubbing and manipulating the soft tissues of your body, especially your muscles. Massage can improve blood circulation, ease muscle tension and help you feel more relaxed. There are a variety of different types of massage available.
Myotherapy – involves assessing, treating, and managing the pain associated with soft tissue injury and restricted joint movement caused by problems with your muscles and the tissue surrounding your muscles (the fascia).
Occupational therapy – helps you learn better ways to do everyday activities such as bathing, dressing, cooking, working, eating or driving. An occupational therapist can also provide information on aids and equipment to make everyday jobs easier.
Osteopathy – is based on the premise that your body’s wellbeing depends on your bones, muscles and other soft tissues functioning smoothly together and correctly aligned. It uses physical manipulation, massage and stretching.
Physiotherapy – uses physical means (e.g., exercise, massage, heat and cold) as well as education and advice to help keep you moving and functioning as well as possible. Physiotherapists can also show you pain relief techniques and design an individual exercise program for you.
Reflexology – involves pressure applied to specific points of your feet or hands. These points are believed to match up with other parts of your body.

All of these therapies will provide additional support apart from the hands-on treatment. This may include specific exercises for you to do at home, relaxation techniques and pain management strategies. Some practitioners (e.g., chiropractors, physiotherapists and myotherapists) may also use medical devices such as ultrasound, transcutaneous electrical nerve stimulation (TENS) or dry needling alongside their hands-on treatment.

Talk with your GP and/or specialist

Before seeing any new practitioner, it’s best to discuss the treatment with your GP and/or specialist (e.g. rheumatologist). They may have some cautions about a treatment as it relates to your specific health condition/s. For example, they may recommend that you not get a treatment if you’re going through a flare or have active inflammation. Or, if you have fused joints or osteoporosis, they will likely advise against treatments that manipulate or adjust your joints or spine.

On the flip side, they may also provide you with recommendations of practitioners they’ve worked with or who have a particular interest in your condition.

Do your research

When making enquiries about a potential practitioner, ask lots of questions. For example:

How does the treatment work?
What are the possible side effects or risks?
Have you treated other people with my condition or health issues?
Do you need to see any of my recent medical tests (e.g., x-rays)?
How long does it take for this treatment to work?
How will I know if it’s working?
What can I expect during a treatment session?
How often will I need to see you?
How much does it cost?
Can I claim this treatment on my private health insurance?
What are your qualifications?
Do you receive regular training and updates?
Are you a member of the professional association for this treatment/practice?

You can also contact the professional association and check their list of members to ensure the practitioner is registered. Or visit the Australian Health Practitioner Regulation Agency website and search for the practitioner.

What to expect at your first appointment

Regardless of the type of practitioner, you can expect to have a detailed discussion about your musculoskeletal condition and medical history, symptoms and what you hope to get out of the treatment.

Be wary of any practitioner that doesn’t give you this time and attention to understand your situation and your needs. There’s no ‘one-size-fits-all’ when it comes to healthcare.

Keep track of your progress

It can be helpful to keep a daily diary tracking your symptoms so you can see if the therapy is working for you. Write down any changes in your pain levels, fatigue and other symptoms for a period (e.g., a month). Also include any changes to your medications, exercise routine, the amount of sleep you’re getting and anything else that could affect your symptoms. After a month of tracking, you’ll have a clearer picture of whether or not the therapy is working.

And keep your GP and/or specialist informed about how you’re going with the physical therapy.

Be careful

All treatments – from hands-on physical therapies to medications and vaccines – have benefits and risks. You need to weigh these up to make an informed decision as to whether or not the benefits outweigh the risks for you.

And if you have conditions such as osteoporosis or inflammatory arthritis, you should avoid manipulative treatments such as chiropractic and osteopathy.

Contact our free national Help Line

More to explore

Better Health Channel
Drugs and complementary therapies (PDF)
Arthritis Ireland
Manipulative therapies
Versus Arthritis
National Center for Complementary and Integrative Health (USA)

Professional associations

Lisa Bywaters

15/Jul/2021

We’re halfway through winter, and lovely, summery days are months away. Brrr, it’s cold!

But it’s the perfect time to create delicious meals – hearty casseroles, pasta and soups – to warm you from the inside out. With bread fresh from the bakery (or fresh from the oven if you perfected your sourdough during 2020!). Yum…I’m drooling just thinking about it ?.

However, we need to be careful with our food choices in winter, when we’re generally less active and comfort meals are calling our name. We may begin to put on some weight, which is no good for our joints, pain levels and health in general.

The good news is we can enjoy these foods as part of a balanced diet by making some healthy food swaps and choices.

Here are our top tips:

Watch your portion size

It’s easy to overeat when you use large plates and bowls as we tend to fill them to the edges or brims. So swap your large crockery for smaller dishes when plating up your meals.

Choose wholegrain foods over those that use refined or processed grain

They have more nutrients and fibre and are much better for you. Swap white bread or rolls for wholemeal or wholegrain, white rice for brown rice/quinoa/wild rice. And limit your intake of foods made using refined grains like white flour, such as cakes, biscuits, muffins. Treat them as a ‘sometimes’ food, not an everyday food. Read this article from the Better Health Channel to find out more about the benefits of cereals and whole grains.

Enjoy lean protein

Select lean cuts of meat and trim off any fat. Remove the skin from your chicken. Choose to buy sustainable seafood. And give tofu a go. Then bake, steam, grill or stir-fry your protein with lots of vegies.

Be adventurous!

- Try swapping cream in soups for silken tofu. You’ll get a protein hit, a creamy soup, and it’s much lower in fat. If you need convincing, give this pumpkin and tofu recipe from The Australian Women’s Weekly a go. It’s so easy and sooooo good!
- Use sweet potatoes (also known as kumara) instead of white potatoes – for chips, mash, casseroles and stews, on the BBQ or with your Sunday roast. They’re full of nutrients and very tasty.
- Instead of traditional pasta, use a spiraliser to make zucchini or carrot noodles. They’re light, healthy and add more vegies to your meal. If you don’t have a spiraliser, you can buy them ready-made from the supermarket. And don’t stop at pasta – you can use spiralised vegies in so many meals.
- Swap white rice for cauliflower ‘rice’. It’s lower in carbs and super easy to make. As with spiralised vegies, you can also buy cauliflower rice at your supermarket. And it’s sure to become the base of so many favourite new recipes.
- Swap salt for herbs and spices. We tend to have too much salt in our diet – from what we add ourselves to the salts already in the foods we eat. We know this is bad for our blood pressure, but it’s also not great for our bone health as it causes calcium loss. So when you’re cooking, try using fresh or dried herbs and spices such as garlic, ginger, chilli or black pepper instead of salt.

Be wary of your sugar intake

Too much sugar in your diet can increase muscle and joint inflammation, as well as cause weight gain, tooth decay and a whole host of other health issues. Reduce the number of sugary drinks you consume (including fruit juices, soft drinks and alcohol), use sugar alternatives when you cook or bake, and read the nutrition panel on foods to see how much sugar is in them before buying them. This article from Choice lists some of the many names for sugar. Also, check out this article from Weight Watchers for more ideas on how you can reduce your sugar intake.

Fake it!

Instead of your usual Saturday night takeaway, try making your own ‘fakeaway’. There are many websites with recipes and inspiration to make healthier versions of your favourite takeaway meals. Check out these recipes from KidSpot, the CSIRO and our wonderful volunteer Melissa, an Accredited Practising Dietitian.

Seek help

Talk with your doctor and/or an Accredited Practising Dietitian for information and advice. Visit Dietitians Australia to find an APD near you.

Other tips for keeping healthy and well during winter:

Take your time

Eat slowly, and savour your meal. Notice the tastes and textures and how it makes you feel – after all, food is more than just fuel. Also, as you eat, take the time to assess whether you’re still hungry or if you’re just eating because there’s food on your plate. If it’s the latter, stop eating.

Stay active

We need to exercise and be physically active for our musculoskeletal health, pain levels and overall good health. But it can be tough to fit regular exercise in our days when it’s so dark and cold on these wintery days. And it can take some firm resolve to slide out of bed on a chilly morning to walk before work. Find out how you can stay active in the cooler months.

Drink water

It lubricates and cushions our joints, aids digestion, prevents constipation, keeps our temperature normal and helps maintain blood pressure. It carries nutrients and oxygen to our cells, flushes out toxins, and cushions the brain and spinal cord. It can also help prevent gout attacks, boost energy levels and fight fatigue. It also makes us feel full, which in turn helps us maintain or lose weight. It’s practically magic ✨. But if you, like many others, find it difficult to drink enough water, read our blog for tips to help.

Batch cook

When you’re feeling great, and have a lazy few hours to prep meals for the coming week, do it. You’ll have healthy, hearty food to go in your fridge or freezer that you can pull out when you need a quick meal – no muss, no fuss. Check out our recent blog on cooking hacks for more info.

Make your meals colourful

Fruit and veggies fall into five different colour categories: red, purple/blue, orange, green and white/brown. And each one has unique disease-fighting chemicals (phytochemicals). So when you’re making a meal, try and include as many colours as you can. It’s good for you, it looks appealing and tastes delicious!

Contact our free national Help Line

More to explore

Check out our recipes page
The recipes have been created by Melissa Jones, an Accredited Practising Dietitian. Melissa volunteers her expertise and knowledge to help us bring healthy and nutritious recipes to people with musculoskeletal conditions.
15 healthy but hearty dinner recipes for winter, as recommended by a dietitian
ABC Everyday, May 2021
20 tiny daily food swaps to save you thousands of calories in just one week
Body + Soul, January 2020
Food swapping made easy with seasonal winter produce
Health and Wellbeing Queensland, August 2020
Handy hints for eating well
Musculoskeletal Australia, May 2018
Healthy food swap ideas
Weight Watchers
Healthy food swaps
healthdirect, October 2020
Healthy food swaps
NHS (UK), July 2018
Healthy meals on a budget
Musculoskeletal Australia, September 2020
Now we’re cooking! Tips for preparing meals with less stress
Musculoskeletal Australia, June 2021

Lisa Bywaters

15/Jul/2021

Staying active in winter

I love the idea of winter… cosy evenings on the couch reading a book, lying in bed on a Sunday morning listening to the rain, hearty soups for lunch with scrummy bread. Love, love, love. The reality however…well, that kind of sucks at times.

Trying to stay warm without energy bills skyrocketing. Trying to maintain a healthy weight range when I’m cooking lots of comfort foods. And the big one – keeping up the momentum when it comes to exercising.

It can be tough when it’s cold, dark and wet to brave the elements for a walk. Or to head out to the gym when a perfectly good couch is sitting there all warm and snug.

But we need to exercise. It’s vital in the management of our musculoskeletal conditions, our pain levels and our weight. Being active every day helps us get better quality sleep, and it improves our mood. It also helps us manage our other health conditions. And it gets us out of the house so we can connect with others – our friends, teammates, gym buddies, and other people walking their dog in the park.

Knowing all of that doesn’t make it easy though, so here are some strategies to help you get out there:

Dress the part

Your warm-weather exercise gear may not cut it when it comes to exercising in winter. You need to think layers. The clothes closest to your skin should draw moisture away from the skin (known as wicking) so that your skin doesn’t stay damp. It should also dry quickly. Look on the labels for mention of wicking or polypropylene, not cotton.

Then add an insulating layer of fleece or wool to keep you warm. Finally, add a layer that will resist wind and rain. The beauty of layers is you can take them off and put them back on if/when you need to. Choose bright colours so you’ll be seen even on the dullest, greyest days, through the fog and rain.

Next, you need to wear appropriate socks and footwear for the activity you’re doing – hiking boots, running shoes, walking shoes, gym shoes – they’re often not interchangeable.

It’s preferable for shoes you’ll be wearing outdoors to be waterproof or dry quickly. And make sure they have good traction – it can get very slippery out there! If you’ve got old shoes from last winter, check the soles to ensure they’re still ok.

It’s also a good idea to wear sock liners when hiking to wick moisture away from the skin and prevent blisters.

Finally, protect your extremities. Wear gloves (this is a must if you have Raynaud’s), a hat that covers your ears, sunglasses and sunscreen. Even in winter, your skin can be damaged by the sun’s rays.

Oh – and depending on your activity – don’t forget to take a lightweight backpack or bag for your water bottle and to store any of the layers you remove.

And one last thing – have a warm shower and get changed out of wet, damp clothes as soon as you get home, so you don’t become chilled. This can very quickly cause tense muscles, leading to pain. And no one wants that!

Stretch it out

Don’t just rush out the door if you’re in a hurry to get your exercise over and done with. Take time to warm up your muscles, and loosen up. Especially if you’re already feeling stiff. This will help prevent muscle strain and pain. Read ‘Effective winter warm up exercises’ from Diabetes NSW for more info.

Be careful of surfaces

Slips, trips and falls are enemies of anyone with a musculoskeletal condition. So we need to take care out there. Uneven surfaces, wet leaves or mud on footpaths and trails, slick tiles at the shopping centre or gym – they can all be treacherous. So be aware of the surfaces you’re walking, running, skipping or jumping on, and take care.

Choose activities you enjoy

It’s much easier to be active – whatever the weather – if you’re doing something you enjoy.

And mix it up

Trying new activities is fun and challenging all at the same time. And who knows? You may discover a new activity that you love. There’s so much out there to try:

bushwalking
rock climbing
dancing
Frisbee/football in the park with the kids/dog/friends
kayaking
joining a sports team – e.g. basketball, netball, footy, calisthenics
golf
gardening
yoga
swimming/water aerobics
boxing
cycling
skiing
trampolining.

The sky’s the limit!

Check with the Bureau of Meteorology

Before you head out, check with BOM to find out the weather forecast. And don’t forget to check the rain radar. That’ll help you dress appropriately and may also affect your timing. If you like walking in the rain, you may decide to head out regardless. But if you’re not a fan, the radar will give you an idea of when to go (just don’t forget your umbrella – just in case ☔).

Exercise indoors

If you’re not a fan of exercising in cold and wet weather, there are lots of ways you can exercise indoors. Join a gym, follow exercise classes online in the comfort of your lounge, do laps around your shopping centre, dance in your lounge room, jump rope, use a hula hoop, chase the kids, hit the indoor swimming pool, clean the house. There are many options for being active indoors.

Play some tunes…

Or podcasts to keep you motivated. Listening to upbeat, fast-paced music will help you move at a quicker pace, giving you a better workout. And podcasts can capture your attention and help you keep going. Especially if you’re hooked, and you’re bingeing one! Then it’s a matter of making sure you don’t overdo it (speaking from experience on this one!).

Drink water

Even though you may not be sweating as much as you would be on a hot day, your body is still losing water through your sweat and breathing. Take a water bottle with you and drink when you need to.

Set yourself a goal

If you’re still finding it hard to get motivated, set yourself a goal. It may be something like losing a certain amount of weight, being able to walk a certain distance without being out of breath or taking part in an upcoming fun run/walk. Choose something that matters to you, and make sure it’s a SMART goal – that is, it’s Specific, Measureable, Achievable, Realistic and has a Timeframe. Read more about goal setting.

Reward yourself

When you’ve committed to exercising, and you’re actually doing it, congratulate yourself. It’s no small thing! Especially when it’s not only cold and miserable out, but you live with a chronic, often painful condition. So treat yourself. Give yourself a massage (or better still, have someone else massage you), have a warm bath or soak your feet, see a movie you’ve been wanting to see. Choose something that makes you feel good, and be proud of your achievements.

Contact our free national Help Line

More to explore

7 winter workout tips
Exercise and Sports Science Australia, June 2021
12 winter workout tips for exercising outdoors no matter the weather
Everyday Health, January 2019
How to get motivated to exercise in winter
CSIRO
The keys to staying motivated to exercise through winter
ABC Everyday, May 2021
The wonders of winter workouts
Harvard Health Publishing, December 2018
Winter fitness: Safety tips for exercising outdoors
Mayo Clinic, June 2019

Lisa Bywaters

24/Jun/2021

Tips for preparing meals with less stress

There are some days when the thought of preparing and cooking a meal is so overwhelming. You’re tired, you’re in pain, and it seems like too much effort. Curling up on the couch and ordering a pizza delivery seems like a much better option! However, one of the best things you can do to look after yourself when you have a chronic condition is to eat healthfully. Sadly (for me at least), that means having the local pizza joint ? on speed dial isn’t ideal.

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

Plan your weekly meals

It’s not a particularly exciting thing to do, but making a plan for your coming week is really helpful. It ensures that you have all the ingredients you need, and it stops you from wasting money on the things you don’t. And if a case of brain fog hits when you’re standing in front of the fridge, your meal plan will sort you out. Check out The Spruce Eats top meal planning apps for 2021.

Shop online

This pandemic has really made online shopping easier and more efficient (hello new shoes ?). But as far as groceries go, it’s never been easier to order online and get exactly what you need delivered to your door. Or you can organise to click and collect, without having to leave your car. Perfect on a chilly winter’s day.

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.

Take a load off

Keep a stool nearby so you can sit while you prepare your meals.

Clean as you go…or get others to do it for you

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. And it’s the perfect opportunity to catch up with each other.

Frozen fruit and vegies are great time savers, packed with nutrients

You can buy them at the supermarket, or prepare your own. Find out how you can freeze fruit, vegies, bread and herbs in this article by Good Food.

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, 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.

Batch cook

When you’re feeling inspired and you have the time and energy, put on some music or a podcast, and cook batches of food to freeze. Then it’s just a matter of reheating and eating. Perfect! Check out My Foodbook for some practical tips to help you when it comes to batch cooking.

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. They all look delicious and very hearty, but I think I’m going to have to try the pumpkin, silverbeet and mushroom bake this weekend! Yum.

Go, go gadget!

Use kitchen gadgets and other aids to save energy, protect your joints and make things much easier when cooking. Things like electric can openers, jar openers, tap turners and thick-handled knives can be lifesavers. Check out the range of products available from our online shop.

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 becoming 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 you’re prepping for the week ahead, take a break (or two) to stretch, get some air, drink some water, and 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.

Cleaning up

We’ve already mentioned cleaning as you go and using only one pot, but there are other things you can do to make cleaning easier, such as:

use non-stick foil or baking paper to line your trays, as well as roasting bags; they’ll lessen the mess on your trays – which means less scrubbing
if you have a dishwasher, load it as you finish with dishes and cooking utensils
soak dirty pots and pans before you start scrubbing to loosen any baked-on gunk
clean up spills immediately
put ingredients away as soon as you’re done with them
keep a bowl nearby for scraps and rubbish, or bring the kitchen bin closer to where you’re working.

Call the pizza joint ?

Sometimes take away food is the option that’s best for you. And there’s nothing wrong with that, just as long as it isn’t a regular thing. Takeaway foods are generally high in salt, sugar and/or fats and don’t give us all the nutrients we need in a balanced diet. Read the Dietitians Association of Australia’s takeaway food tips for more info.

Contact our free national Help Line

More to explore

Check out our recipes page
The recipes have been created by Melissa Jones, an Accredited Practising Dietitian. Melissa volunteers her expertise and knowledge to help us bring healthy and nutritious recipes to people with musculoskeletal conditions.
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, November 2019
A JIA warrior’s guide to baking
Arthur’s Place, May 2021
Convenience meals
Baker Heart and Diabetes Institute, 2020
Eating out
Baker Heart and Diabetes Institute, 2019
Five easy ways to eat well with arthritis
Versus Arthritis, June 2021
Kitchen hacks for chronic illness
Surrey Dietitian, June 2019
Top 10 diet and nutrition tips for RMD patients
Rheumatology Republic, June 2021

Lisa Bywaters

24/Jun/2021

Why practising gratitude is good for you

At the start of 2020, I found a jar, a notepad and pen and started a gratitude jar. I’d read about them somewhere and decided to give it a go. Every day I’d write about something – big or small – that I was grateful for. Some days I wrote more than one thing. Then as 2020 rolled along, I wrote less and less. My last entry was just before we came out of hard lockdown in late October. The jar was pushed to the back of the cupboard and I forgot about it.

Until today. I’ve just re-read my notes, and they made me smile. They included things like:

Yay! Played with Helen’s tiny new kittens! Kittens!!!🐈🐈🐈
Had a wonderful lazy, sunny, Sunday arvo reading by the river with Duncan.
The bus driver waited for me!
The hairdresser is open again. Thank the lords – I look like Cousin It!

There were lots of others, and as I read them, I was caught up in the moments. And I wondered why I’d let this practice go?

Stupid pandemic, that’s why. The impact it had on my physical and mental health, the lockdowns, the on-again off-again masks, concern for loved ones, too many quarintinis – it all took over my life. Well, to be honest, I let it. I focused on the negatives, so the positives were harder to find.

I know I’m not alone in this. Many of us often focus on the negative, especially when we’re in pain, frightened, worried about the future, or just because it’s Thursday (I never could get the hang of Thursdays).

But if we open ourselves up to the positives in life and become more grateful, we’ll feel happier, more fulfilled, and we may even improve our physical health.

9 ways to become more grateful

There are lots of ways you can become more grateful. We’ve selected a few to help you get started. Then it’s a case of – practise, practise, practise. Because as with any new skill or routine, practise makes perfect.

1. Write it down

Gratitude journaling is one of the most common ways you can practise being grateful. It helps you actively focus on the positive things in your life. All you need to do is choose a method that works for you. For example, write about what you’re grateful for on a piece of paper and pop it in a jar each day, write in your diary, post about it on your socials, or use an app. The physical act of writing it down makes you think about what it is you’re grateful for, reflect on how it made you feel and experience that feeling again.

2. Pay attention and be thankful for the people around you

The pandemic has opened our eyes to how meaningful our connections are. It’s been a wake-up call to savour the moments we have with the people that make up our world, especially those closest to us. So take time to really listen to them. Stop flicking through your phone, turn away from the TV, look up from the pile of laundry you’re folding and listen to your partner/kids/parents/friends. And be thankful that they’re in your life.

3. Be mindful of the things around you

We often rush about with our heads down, not taking note of our surroundings. But there’s so much beauty and wonder for us to enjoy and be grateful for. So next time you head outdoors, keep your phone in your pocket and look around you. Listen to the birds in the trees, notice how the trees sway in the wind, enjoy the dogs playing in the park, be in awe of the mountains or the sea. Take the time to pay attention, and you’ll feel the boost to your mood and a skip in your step in no time.

4. When you wake up or before you go to sleep…

Think of something or someone that you’re grateful for. Or focus on something that happened during the day that made you smile or lifted your spirits.

5. Thank someone…

In person, with a letter, call or DM them. Let them know about something they did that made you happy or really helped you out. Or just to thank them for being in your life. You’ll both feel happier for it 😊. It’s nice to know you’re appreciated and loved.

6. Surround yourself with gratitude cues

You’re probably doing this instinctively anyway. These are the photos, affirmations, quotes and jokes that make you happy, inspire you, remind you of beautiful people and times, and fill you with joy. No surface should be safe from gratitude cues – fridges, bookcases, walls, mirrors, windows, desktops, phones – they’re all fair game. So fill them up! And change them around – remove old ones, add new ones. That way you’ll have a constant array of things that make you grateful, and they won’t start blending into the background.

7. Meditate

It’s a great way to relax and gain some balance in a topsy-turvy world. But it’s also some ‘you time’, when you can take a few moments to shut out the world, breathe deeply and evenly, and focus your mind on positive thoughts.

8. On the job

We all have times when we feel a bit blah and uninspired about work. If that sounds familiar, try this: at the start of each workday, think of one thing about your job that you’re grateful for. It might be the quiz you do at lunchtime with your workmates, or the opportunity to learn new skills and stretch yourself, or the friendships you’ve developed with interesting people. Big or small – think of one thing each day that makes you feel grateful about your job.

9. Wander down memory lane

Check out your memories on socials, crack open your old photo albums or just allow your mind to drift back to past, happy times. There’s a lot of joy in our lives that we forget about when we only think of our current state or upcoming events. Or when we only focus on our anxieties or negative things. We’ve lived through some amazing times and met lots of lovely people. That’s something we can all be grateful for, and our memories and photos can help us relive them. And if you see the faces of those no longer with us, you may feel sad, but you can also feel grateful that you met that wonderful person and had them in your life. And that’s a blessing.

Before you get started

It’s important that you don’t get on the gratitude bandwagon to the detriment of your other feelings. Being grateful doesn’t mean that you can’t experience worry, sadness, anxiety or anger. You can be grateful and still experience a range of other emotions. These feelings are valid too, and we need to feel them. As with most things, it’s all about getting the balance right.

Try not to compare yourselves with others. It’s never a healthy thing to do. We all have our set of unique challenges and opportunities, so comparisons just don’t work.

You can be grateful for what you have, even if there are others in the world who you perceive to ‘have it worse’ than you do. If you feel that way, think about what you can do to enrich the lives of others. Do volunteer work, donate to charity, become a mentor; you can give back to the community in so many ways.

Or if you perceive that others ‘have it easier’ than you do, feel grateful for what you do have and the people and things that bring you joy and fulfillment. Focusing on the negative won’t bring you happiness, and won’t magically bestow on you the perceived riches that someone else has, so dump the comparisons and focus on your life.

And finally

We asked some of our consumers and staff what they’re grateful for. Here are some of the responses we received.

I’m grateful:

that I live near some beautiful running and walking tracks
that I can enjoy the outdoors, the scenery and the sunsets
for having the basics – a roof over my head, good food and warm bed on a cold night
for strawberry Freddo frogs…and pizza night 🍕
that my workplace supports me to work flexibly and put my condition first
for my sister sending me lots of pictures and videos of my niece and nephew who live overseas
for my partner, without whom I don’t know where I’d be
for my son, who is hard work but makes me laugh every day
that I can still do the job I love despite restrictions due to arthritis and age
that my desk overlooks a tree that’s covered in rainbow lorikeets most afternoons
that I have two fluffy indoor cats who deign to let me pat them from time to time.

What are you grateful for?

Contact our free national Help Line

More to explore

The Greater Good Science Center
University of California, Berkeley
The Resilience Project
9 best gratitude apps to be more thankful every day
Happier Human
Can expressing gratitude improve your mental, physical health?
Mayo Clinic, 8 April 2021
Expressing gratitude has physical health benefits as well as emotional benefits
Forbes, 27 November 2020
Is gratitude good for your health?
The Greater Good Science Center, 5 March 2018
The benefits of gratitude and how to get started
Healthline, 27 October 2020
The power of gratitude and how it raises your happiness level
Forbes, 18 November 2019

Lisa Bywaters

03/Jun/2021

“One good thing about music, when it hits you, you feel no pain.” ― Bob Marley

This morning I was sitting at my computer in my makeshift home office, looking out at the bleak Melbourne weather and contemplating a week of a whole lot of nothing. Yep, at the time of writing, Victoria was entering a seven-day circuit breaker lockdown.

I could hear the radio in the next room and noticed the station had brought back the Lockdown Countdown. This is a daily uplifting ‘blast from the past’ song to help us get through the latest lockdown. It’s not the bright pop of Tay-tay or Bieber, but ‘OMG, I LOVE THIS SONG, crank the volume and sing at the top of your lungs’ music. A new song is played each day. Today’s song was Smash Mouth’s ‘All Star’.

And I realised I was smiling as I went through my emails, and I was singing aloud.

Music is a powerful force we often don’t think about – or at least not too deeply. It’s always there, often in the background. But music can improve our mood, help us focus, get motivated and even ease our pain.

So let’s take a closer look at the power of music. And, of course, this is a blatant opportunity to listen to great music and watch videos – all in the interests of research 😉.

Everybody hurts (R.E.M): Music and pain

Numerous research studies have confirmed what many of us have long believed – listening to or creating music can ease our pain. However, we don’t really understand exactly how it works. We do know that listening to music releases dopamine, a chemical made in the brain. It’s often called the ‘feel-good hormone’ and is released when we experience something pleasurable, such as food, exercise, sex and music.

Music also distracts us. It has the power to shift our focus from our pain to something else, such as singing, humming, dancing, or remembering the first time we heard a piece of music. Depending on the level of our pain, music may be enough on its own to help distract us, or used with other pain management strategies such as exercise, medication, heat and cold packs, or massage to get through the worst of our pain.

But at the end of the day, it’s a pleasurable, low/no-cost treatment for pain.

I’m so tired (Kasabian): Music and sleep

Many of us struggle with getting a good night’s sleep – whether it’s falling asleep, staying asleep and/or getting enough quality sleep to wake up refreshed. Anxiety, pain, stress and an overactive mind can all affect how well we sleep.

If this sounds familiar, try listening to some music.

We know it works – we’ve used lullabies for millennia to help put babies to sleep.

Listening to music as you fall asleep can slow your breathing and calm your mind. Adding music to your nightly routine can help you sleep better and reduce the time it takes to fall asleep. It can also distract you from your pain, and counteract any outside noises that may interrupt your sleep, such as traffic or noisy neighbours.

Choose music you enjoy and find soothing – nothing too fast or upbeat! – and create your own sleep playlist. Or there are many ready-made sleep playlists you can try on streaming apps such as Spotify or Apple Music.

Fake happy (Paramore): Music, stress and anxiety

Anxiety and depression are common in people living with arthritis and musculoskeletal conditions. The good news is that many treatment options can help you reduce their impact on your life. One of these treatments is music.

Listening to music can lower blood pressure and slow down the heart rate – both of which are heightened in times of stress and anxiety. Music can also make us cry – which is sometimes the outlet we need to deal with strong feelings.

To get the most out of the music, take the time to ‘actively listen’ to it. Put away all of your usual distractions (e.g. phone) and focus on the music – the lyrics, the tempo, the instruments and how it makes you feel.

Again, it’s important to choose music that makes you relax and is soothing to you. This is obviously a subjective thing – we all have different tastes in music and what we consider relaxing. Such as Garth on the commercial for health insurance de-stressing to heavy metal – which isn’t everyone’s ‘cup of tea’.

Whatever music you choose, be mindful while listening to it, and it has the power to help you find your calm during stressful and anxious times.

Dance monkey (Tones and I): Music and exercise

It never fails. When you’re out for a stroll and some fast-paced music comes through your earbuds, your steps sync to the tempo of the music, and you start walking faster. For me this morning, it was some Run DMC and Aerosmith action with ‘Walk this way’.

So music can help us increase the intensity of our exercise. It also motivates us to move. Listening to music with a great beat, that lifts our mood is often all we need to encourage us to exercise and be more active. It makes you want to dance around the lounge, walk around the park, do some yoga or head to the gym.

Having a good playlist will also distract you. If you’re finding it hard to get in the exercise zone, uplifting tunes will help you get there by giving you something else to focus on.

Happy working song (Enchanted): Music and everyday activities

As with exercise, music can help make everyday, mundane and sometimes stressful activities easier. Stuck in traffic? Put on some relaxing music. Cleaning the shower? Put on some fun, one-hit wonders. Preparing dinner for the starving hordes? Put on something that makes you feel creative and calm. This is the beauty of music – whatever the genre – there’s something for all tastes, occasions and feelings.

ME! (Taylor Swift): Music and our sense of self

Our musical preferences are a big part of who we are. We’re all unique when it comes to what we listen to and when – what music soothes us, energises us, makes us emotional, transports us back in time. It’s magical. And unique to every person.

Count on me (Bruno Mars): Music connects us with others

Music also connects us with others. Think about the earliest time we encounter music – a parent singing a lullaby to their child. Apart from helping the baby fall asleep, it’s an important bonding time between parent and child.

Now think about attending church, a sporting event, or a concert. The shared moments when everyone sings a hymn, an anthem or a song can unify people from all walks of life, even if for a short period.

Music also provides an opportunity to make new friends over a shared love of a particular band, style of music or artist. And with most of us having access to the internet and social media, these friendships are no longer confined to our own suburbs, states or even countries. Why is this important? Because being connected with others is vital for good physical and mental wellbeing. Social connections can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and improve our immune systems.

Happy (Pharrell): Music and emotions

Listening to music releases dopamine – one of the happy ‘feel good’ chemicals. This boosts your mood and makes you feel more optimistic. So playing upbeat, happy music first thing in the morning can help set you up for the day. Especially if you’re feeling down or the morning news is too depressing to deal with.

On the flip side, listening to sad music can also be healthy. It can help you process sadness or other ‘negative’ feelings by reflecting on them or crying. By doing so, you can deal with them rather than bottling them up.

Make a playlist for all occasions

Music is a powerful tool we can use in many situations and for many health benefits. So just like making a mixed tape for the person you had a crazy, mad crush on as a teenager, make yourself a bunch of mixed tapes. Well, not literally; those things are impossible to find! But make yourself a series of playlists that you can use to exercise, boost your mood, help you sleep or manage your pain. Have them ready to go, so all you have to do when you need them is to press a button.

Or check out the playlists online and find some that suit your tastes and needs.

And pump up the volume!

“Music gives a soul to the universe, wings to the mind, flight to the imagination and life to everything.” ― Plato

Contact our free national Help Line

More to explore

21 songs to listen to on a hard day with chronic pain
The Mighty
5 types of music that increase your happiness, according to science
Medium, 7 July 2020
6 surprising effects of music on the brain
Happify Daily
Functional connectivity of music-induced analgesia in fibromyalgia.
Sci Rep 9, 15486 (2019). https://doi.org/10.1038/s41598-019-51990-4
How to use music for stress relief
VeryWellMind, 27 August 2020
The benefits of listening to music
Healthline, 1 April 2020

Lisa Bywaters

03/Jun/2021

As people, we’re complex, multi-faceted and messy. And just as exercise, pain management, medications, and eating well are essential for good health, so too are the more nebulous aspects of wellbeing – happiness, satisfaction, comfort, social connections, a sense of purpose. When you’re managing your health, it’s important that we don’t neglect these other aspects of life.

So let’s look at some of the other things you can do to look after yourself when you live with a painful musculoskeletal condition.

Accept your pain

Acknowledging that your condition causes you persistent pain is an important step to managing it more effectively. You’re putting your energy into finding positive and practical ways to deal with it, rather than ignoring it or hoping it’ll just go away.

And research shows that people who worked on accepting pain reported lower pain intensity and better function than others.

Sounds so simple, right? Well, not always. It can be challenging to accept pain may be a constant in your life. It can be frustrating, and it may be a struggle at times. You may also go through periods where your pain does dominate your thinking and makes you anxious or sad.

That’s okay. Accept that this can happen. It’s completely normal when living with persistent pain to have these ups and downs.

Speaking with someone – a friend or family member, your GP, a pain specialist, a mental health therapist – can help you work through this so you can get back on track.

Writing it all down in a journal or pain diary is another option. The important thing is to keep working on it.

Stay connected

Living with persistent pain can be a lonely experience. Fear of aggravating their pain can sometimes stop people from doing the things they’ve always enjoyed – catching up with friends, playing sport and socialising. No longer having these connections can lead to people becoming isolated.

We’re now recognising that loneliness can cause a whole range of health issues – from depression to poorer cardiovascular health. In fact, research suggests it may pose a bigger risk for premature death than smoking or obesity. When it comes to musculoskeletal pain, feeling lonely can make you feel upset and distressed, which can increase pain and muscle tension. Any increased muscle tension has the potential to aggravate existing pain.

So how can you deal with loneliness?

Get in contact with friends and family. Catch up with them. Call them on the phone. Connect with them via social media. Just reach out and make the connection. Start small and gradually build up the amount of contact you have.
Join a walking group. As you know, exercise is an effective way to manage pain. So why not join a local walking group? You’ll meet people, and get some exercise as well. Contact your local neighbourhood house or search online for a group near you.
Adopt a pet. Pets are a wonderful comfort. They’re cute, they’re fun, they don’t judge you if you decide to stay in your pajamas all day. Having a pet has many health benefits, including decreasing cholesterol levels and blood pressure, reducing stress, improving your mood and importantly – reduced feelings of loneliness.
Join a knitting group/book club/art class/family history short course…whatever takes your fancy. Explore a new hobby or interest, and meet new people at the same time. Visit your local council website for details of what’s on in your area.
Join a support group. They bring together people with similar experiences in a supportive environment. Musculoskeletal Australia has many support groups that meet in person and online. Find a group today.
Volunteer. There are many opportunities to do volunteer work in Australia. Think of a cause near and dear to your heart – and explore local charities or organisations that need help. You’ll meet other people, make friends and connections, and support a cause that’s important to you. Check out the GoVolunteer website for volunteer opportunities.
Get help. If you feel like loneliness has become a big issue for you, and that the thought of doing any of these things is overwhelming, talk to your doctor or a mental health professional for support. And don’t forget there are services that can provide you with support when you need it, no matter the time of day.
- Lifeline Australia (13 11 14 for 24 hour crisis support and suicide prevention)
- beyondblue (1300 224 636 for 24 hour support).

Listen to your favourite tunes

There’s plenty of evidence to support the use of music for managing pain. It’s been shown to reduce anxiety, fear, depression, pain-related distress and blood pressure. We also know that when we listen to our preferred style of music, there’s a positive effect on pain tolerance and perception, anxiety and feelings of control over pain. It’s not exactly clear how or why music can have such an effect on pain, but we do know that enjoyable music triggers the release of dopamine, which is a ‘feel-good’ hormone. Or it may be that music distracts your mind from focusing on your pain. Whatever the reason, it’s an easy, cost-effective way to get some relief from your pain. So create a special ‘pain playlist’, and load up your phone or music player of choice with your favourite tunes. And check out our recent blog on the power of music.

Create a care package

Anyone who lives with a musculoskeletal condition knows how unpredictable they can be. You can be managing really well and doing all the right things when suddenly a flare hits. Something you can do to look after yourself at this time is to open a care package.

It’s a simple act of self-care that can provide a much-needed boost to your mood.

When you’re feeling healthy and pain-free, gather together the things that make you happy and give you comfort when you’re feeling down or unwell. Put them together in a box or a basket so that you can access them easily when pain strikes.

While it won’t make pain miraculously go away, it can provide a distraction and give your spirits a lift.

What you put in your care package it entirely up to you. It may be a guilty pleasure magazine that you enjoy reading every now and again, or some of your favourite quality chocolate, your pain playlist, photos from a wonderful holiday, mementos from your childhood…or all/none of the above. Whatever you put in there is purely for you. So get creative!

Remain working as long as you can

Working is good for our health and wellbeing – it gives us confidence, builds self-esteem, makes us happy and shapes our identity.

Working has many other benefits, including financial security, meeting and interacting with other people, learning new skills and challenging yourself. Ensuring you can stay in the workforce for as long as you want/need is vital for many reasons – including managing your health.

However there are times when your condition may interfere with your work.

The good news is there are many things you can do to help you stay at work, such as pain management techniques (e.g. mindfulness), medication, modifying your workspace, using aids and equipment (e.g. modified mouse and keyboard, lumbar supports) and having some flexibility with the hours worked. Talk with your doctor and an occupational therapist for information and advice about staying in the workforce. And consider talking with your employer about potential modifications to your workspace and/or role that may help when your condition flares.

Be in the moment

Mindfulness meditation focuses your mind on the present moment. It trains your mind to be alert and pay attention to the thoughts and the sensations you feel and accept them without judgement.

Regularly practising mindfulness meditation has been shown to improve mood, relieve stress, improve sleep, improve mental health and reduce pain.

The beauty of mindfulness is that you can do it walking, standing, sitting or even lying down. And the more you do it, the more benefits you’ll experience. The practice of mindfulness also translates to being more mindful in your everyday life.

To practise mindfulness meditation you can join a class, listen to a CD, learn a script from a book or play an online video or DVD. There are many different techniques. Here are just a few:

body scan – a simple technique to give you a taste of mindfulness meditation is a body scan. It helps you become aware of your body in the present moment.
focusing on your breath – pay attention to the way air moves in and out of your nose or mouth, and how it feels.
mantra meditation – involves chanting inaudibly or very softly to yourself a word or phrase that resonates with you.
sound meditation – focus your attention on a sound. This can be music or your surroundings (e.g. the wind in the trees, the sound of rain on your roof).
movement meditation – this is usually done as walking meditation, but you can practise it while moving in any way; for example tai chi and yoga are forms of moving meditation. Try and do this out in nature for maximum effect.

When you start meditating, be realistic. It involves regular practise and patience. Start with five minutes a day and gradually increase to 10 minutes and then more over a period of weeks and months.

Obviously the more often and the longer you do it, the more benefit you’ll get. However, even five minutes a day will be beneficial. You’ll notice changes in your consciousness very quickly as well as reduced pain, improved sleep, acceptance of situations, improved sense of wellbeing and better physical and social functioning.

“To ensure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” – William Londen

Contact our free national Help Line

More to explore

Use mindfulness to cope with chronic pain
Mayo Clinic, 2018
Managing your pain: An A-Z guide
Musculoskeletal Australia
Feeling isolated? You’re not alone. Here’s why 1 in 4 of us is lonely
ABC Life, 2018
Smiling mind
Music can relieve chronic pain
Science Nordic, 2014

Lisa Bywaters

13/May/2021

22 February 2022 – Note: This article was written in May 2021 when we were still apprehensive about the vaccine rollout. Much has changed since then! The majority of the eligible Australian population have now received two doses of a COVID-19 vaccine, and many have received their booster. For the latest info about the COVID-19 vaccines, visit the Australian Government, Department of Health website.

I was having lunch with friends last week. Two of us have recently turned 50, so of course the discussion turned to our eligibility to get the COVID vaccination (the fun never ends when you hit the big 5-0!).

I was surprised to find I wasn’t the only one starting to feel a little worried about being vaccinated. For months now, most people I know have been gung-ho, and ready to roll up their sleeves for the COVID vaccination.

So what’s changed?

Our confidence.

We all know that in order to reach herd immunity – in Australia and globally – and reduce the spread of COVID, mass vaccination is our best option.

But many of us are losing confidence in the vaccination rollout, and are starting to become anxious about potential risks, especially around the AstraZeneca vaccine.

Our confidence in the Federal and state/territory governments has eroded over the past year. Petty squabbling between our governments, snap borders closures, lockdowns, problems with hotel quarantine, changes to vaccination targets, and the lack of choice when it comes to which vaccine we receive have made us question everything. Even the speed with which vaccines were created has made a lot of people worry.

The issue of rare blood clots associated with the AstraZeneca vaccine, which saw use of this vaccine paused in several countries, and the Australian Technical Advisory Group on Immunisation (ATAGI) recommending Pfizer over AstraZeneca for those under 50, has been just another blow to our confidence.

On top of all of this has been the poor communication from our governments. Information has been very brief, lacking the detail that many of us want, or too complicated, especially around the issue of blood clots. And so many became hesitant about vaccination. Even though we knew it’s the best way out of this pandemic.

Our concerns are valid. Our choice will have an impact on our health and our lives.

So what can we do to deal with our hesitancy? We need to become better informed so we’re making decisions based on fact, not fear or misinformation.

Things to know about getting vaccinated:

Don’t believe everything you read or hear – on socials, in the media, from your neighbour. There’s been a lot of incorrect, biased and out-of-date information shared. The Australian Government COVID vaccine info, and your state/territory health websites are important places to start for accurate information. Then it’s a matter of discussing this information with your GP or specialist about your specific set of circumstances, and asking the questions that matter most to you.

Getting vaccinated reduces your risk of becoming seriously ill or dying if you do get the virus. Being vaccinated also reduces the risk of passing the virus on to others if you do become infected. Read this article for more info: Mounting evidence suggests COVID vaccines do reduce transmission. How does this work?

We can’t choose which vaccine we receive. Unfortunately we currently only have the Pfizer and AstraZeneca vaccines available for use in Australia. With the recent side effect of blood clots associated with AstraZeneca, the Australian Technical Advisory Group on Immunisation (ATAGI) has stated that the Pfizer vaccine is preferred for people under the age of 50 who have a higher chance of developing this side effect. For those 50 and over, you will receive the AstraZeneca vaccine.

About those blood clots. We’ve seen media reports of people hospitalised for thrombosis with thrombocytopenia syndrome (TTS) after receiving the AstraZeneca vaccine. And as someone who’s 50 and will receive this vaccine, the news coverage is scary. However it’s important to also be aware that the majority of people who experienced this side effect survived. Some were hospitalised and even spent time in intensive care – which is not nothing. But the weight of the evidence to date supports that your risk of developing severe illness or dying from COVID is greater than the risk of developing TTS.

Although the vaccines appeared quickly, researchers and manufacturers didn’t skip steps. The difference between developing the COVID vaccines, and past vaccines, is that we had so much genetic information about the virus very early on. We also had technologies in place, and government funding around the world, for work to begin as soon as possible.

Out of the large number of potential vaccines on the radar in 2020, only a small number made it through clinical trials. Many of the others fell by the wayside due to safety and efficacy issues.

The ones that did make it through then had to jump through the hoops of the Therapeutic Goods Administration (TGA) in Australia, and similar organisations around the world. Read the TGA info on the vaccine approval process and their safety monitoring system.

The Australian Rheumatology Association recommends that people with rheumatoid arthritis, systemic lupus erythematosus (SLE) and other autoimmune inflammatory rheumatic diseases get vaccinated.

Finally
Although in Australia we’ve been extremely lucky to have very low numbers of people being infected or dying from COVID, this could change, as we’ve seen in other parts of the world. So we can’t afford to become complacent. Whether you choose to be vaccinated or not, we all still need to adhere to the safety precautions we’ve become so familiar with:

wash your hands regularly and thoroughly with soap and water
use hand sanitiser when you don’t have access to soap and water
cough or sneeze into your arm or a tissue; put the tissue in the bin and wash/sanitise your hands
avoid touching your face
clean surfaces regularly
physically distance yourself from others
stay home if you’re sick
get tested.

Contact our free national Help Line

Lisa Bywaters

13/May/2021

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

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

But first, some definitions:

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

We’re all unique

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

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

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

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

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

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

The link between our microbiome and disease

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

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

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

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

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

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

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

Probiotics and prebiotics

Some of the treatments being researched include probiotics and prebiotics.

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

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

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

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

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

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

Looking after your gut microbiome

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

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

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