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    Goals.png
    Lisa Bywaters
    23/Jan/2024
    Health InformationMSK articles

    New Year’s resolutions

    How to set an achievable goal for 2024

    “Life is short, fragile and does not wait for anyone. There will never be a perfect time to pursue your dreams and goals. ” – Unknown.

    Did you start 2024  with a goal? Eating more healthfully, quitting smoking, exercising regularly, learning a new skill, changing careers, buying a house?

    If so, you’re not alone. Lots of us start a new year with lofty goals, wanting to start fresh. It’s like the first day of school when you’d open a brand new notebook, and it felt so bright and shiny with endless possibilities (aaah, new stationery 😉).

    And we start on our path with gusto – we try new recipes, visit the Quit website, pull the walking shoes out of the cupboard. But then life interferes. A tough day at work leads to takeaway for dinner instead of cooking. You’re out with mates, and everyone’s smoking, so you do too. You wake up exhausted and toss your walking shoes back into the cupboard. The enthusiasm for achieving your goal wanes.

    So why bother with goals? What’s the point if they can be hard to achieve?

    Simply put, having goals gives us control in a world where so much is out of our control. They provide us with something to work towards, and give us the steps we need to get there.

    So let’s look at some simple ways you can live your life and still achieve your goals.

    First – let’s address the elephant in the room. It starts with ‘C’ and ends in ‘OVID’.

    We’re living in a global pandemic, and we’re a little tired. Two years of pandemic fatigue, fear, stress, and worry mean our physical and mental energy levels are lower than they’ve ever been.

    These feelings can’t be ignored or pushed aside in order to achieve your goals. They need to be acknowledged and factored into your goal setting.

    Make your goals meaningful

    When setting a goal, think of something important to you and not something you think you should do. You’re more likely to be successful if you aim to do something that makes you happy and has meaning. And you’ll be more likely to recover from stumbles or overcome obstacles if your goal is significant to you.

    Start with small goals

    When we set ourselves a goal we often begin with great excitement, but then something – pain, work, illness, family life, pandemic-life – gets in the way. However if we create small goals, we’re putting ourselves in a better position to succeed.

    For example, say you want to read more books. Great! There are so many amazing books out there. But having the goal of reading a book a week may not be realistic (been there done that 😆).

    A more feasible way to read more books is to read a chapter in the evening. Or read for 15 minutes in the morning. You’re still reading, but it’s a smaller, more realistic goal.

    Be flexible

    If you’re having difficulties achieving your goal, ask yourself why? If it has meaning for you and it’s realistic, what’s the barrier? If we use the reading example again, it could be that you can’t find the time to sit and read. Or your eyes are tired after staring at a computer screen all day.

    A way to solve this problem could be to listen to audio books. You can do this while doing other things, and your tired eyes don’t have to focus on the words. You can access many titles free through your public library, or you can access a subscription service such as Audible.

    The point is that if you’re flexible, there are ways you can still achieve your goal if the original plan didn’t work. Discuss it with family or friends if you can’t think of solutions. Talking through the issue can help you gain some clarity. And the support and advice from the people who care for us is invaluable.

    Be kind

    When working towards a goal, it’s realistic to expect that there’ll be some trips and stumbles along the way. When this happens, be kind to yourself. When things don’t go according to our plans, we can be very critical. So avoid berating yourself. Instead, look at the stumble as a chance to learn. What happened? Why did it happen? How can you avoid it happening again? Does your goal need some adjustment to make it more achievable?

    Another thing to remember is that we’re all different. So don’t compare yourself with others. This can be tough when you’re surrounded by carefully curated, touched up and filtered images, stories and posts about people who seem to have it all together, while you feel like a red hot mess (hmm, that may be just me?). But comparing yourself to others won’t help you achieve your goal and can make you feel like you’re failing somehow. So avoid these comparisons, be kind to yourself and give yourself credit for doing your best.

    Be SMART

    A common acronym used for goal setting is SMART: Specific, Measurable, Achievable, Realistic and Timeframe. It can help you create a goal that works for you and your life.

    Be specific. What is it you’re aiming for? Ask yourself the 5 W’s – who, what, when, where, why. What do you want to accomplish? Why? When and where will you do this? Who can help you?

    Let’s use meditation as an example to create a SMART goal. You enjoy meditating. It helps you manage your pain and deal with anxiety. So in 12 months, you’d like to be meditating for 30 minutes a day, 5 days a week.

    You need to be able to measure your goal so that you know when/if you’ve achieved it. Meditating more often isn’t a measurable goal, but committing to meditating for a specific amount of time in a day is.

    Next, your goal needs to be achievable for you. It should challenge you and stretch you a little but still be attainable, especially considering the uncertainties of the world we’re living in.

    Planning to meditate for 60 minutes every day probably isn’t achievable, especially if you’re just starting out. But committing to meditate 10 minutes a day, twice a week is. You can increase the amount of time and the number of days you meditate as you progress.

    You need to be realistic, and your goal needs to be doable – for you and your own circumstances. Meditating 10 minutes a day, twice a week is realistic because you enjoy it, and it helps you relax. You’ve discussed it with your family, and they understand that they can’t interrupt you during this time. You’ve organised a quiet space to meditate, and you’ve downloaded a meditation app that you like. You’re committed, and you’ve put in place the things you need to make your goal possible. That makes your goal realistic.

    Finally, your goal should have a timeframe. In this example, your goal is to meditate for 30 minutes, 5 days a week in 12 months. You’ll be starting at 10 minutes a day, twice a week increasing this over the coming 12 months. A timeframe gives you motivation and an endpoint to work towards.

    Sticking to it

    Once you’ve decided on your goal, write it down, along with the steps you need to get there. Stick it on your fridge, bathroom mirror or somewhere you’ll see it often. Refer to it regularly. And remember, if you have any hiccups along the way, that’s okay. Just don’t give up. Learn from what happened and move on.

    “I hope that in this year to come, you make mistakes. Because if you are making mistakes, then you are making new things, trying new things, learning, living, pushing yourself, changing yourself, changing your world. You’re doing things you’ve never done before, and more importantly, you’re doing something.” —Neil Gaiman.

     

    Originally written and published by Lisa Bywaters 19 January 2022.

    Contact our free national Help Line

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

    More to explore

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    Musculoskeletal Health Australia
    13/Jan/2024
    Health InformationMSK articles

    Make a splash with water exercise

    We all know that when our muscles and joints are stiff or painful, it can be hard to move. But we also know that regular exercise is essential for managing musculoskeletal conditions. It helps reduce pain and stiffness, and improves joint mobility and strength. It can also improve balance, sleep quality, lower stress levels, improve mood and help us maintain a healthy weight. It’s practically magic!

    But when you’re in pain, exercise can feel like the very last thing you want to do. So what to do?

    Just add water!

    There are so many benefits to exercising in warm water:

    • the warmth is soothing and helps relieve pain and stiffness
    • the buoyancy supports your body and lessens the strain on your joints
    • water resistance enables you to gradually build up flexibility, strength and stamina
    • anyone can do it – no matter your age or level of fitness.

    What is water exercise?

    A water exercise program is much more than just going for a swim. Swimming regularly is an excellent way to improve your heart and lung fitness without putting too much strain on your joints, but for a complete workout you need to do a range of exercises which move all your joints and work all your muscles. You can easily do this in a warm water pool.

    There are different ways you can exercise in water

    1. Water exercise classes
    You can enjoy the fun, motivation and social interaction of exercising with others in a class that suits your capabilities and fitness level. In these classes all participants follow the same general exercises.

    Many recreation and fitness centres run water exercise classes and cater to a wide range of abilities and fitness levels.

    Contact your local centre and talk with an instructor to find out what’s available and to discuss your exercise goals. And ask if you can visit the centre and observe a class before you sign up so that you can be sure it’s the right fit for you.

    2. Hydrotherapy
    Hydrotherapy is specialised exercise therapy run by a health professional such as a physiotherapist or exercise physiologist in a specially heated warm water pool. The exercises are tailored to you and your specific needs. You can do hydrotherapy on your own with the health professional or in a small group.

    3. Going solo
    You can do your own water exercises in a warm water pool at home or in recreation centres, fitness clubs, swimming schools and retirement villages.

    Here are some tips for getting started with your own program:

    • If you’re not sure what exercises to do, talk with a qualified instructor or health professional. We’ve also included links to some general exercises in the More to explore section below.
    • Choose a time when the pool is fairly quiet so you can move safely and confidently around the pool area and you’re less likely to be knocked by enthusiastic swimmers and others enjoying more boisterous water activities.
    • Check the ease and safety of access into the centre, around the dressing area and into the pool.

    Swimming is also a good form of water exercise you can do on your own. While it doesn’t work all of your muscles and joints through their range of movement, it’s excellent for your heart and lungs.

    What if you can’t swim?

    If you can’t swim, that’s ok. Water exercise classes take place in water that’s about chest height. So you can stand with your head above the water. You can also use flotation devices to give you the confidence to get moving in water if you’re feeling a bit apprehensive.

    Tips for exercising in warm water

    Whether you’re exercising at home or in a community pool, participating in a class or doing your own exercises, you’ll get the most benefit from your exercise session and ensure your safety and wellbeing by following these tips:

    • Don’t go into the water if you’re sick, have any wounds or skin irritations/infections.
    • Check out the venue to see if it’s suitable for you. For example, is the pool easy to access? Are the change rooms accessible and comfortable? Is the venue close enough for you to go to regularly? Do the class times and opening hours of the venue work for you?
    • Begin your exercise program with short sessions and gradually build up over time.
    • Perform each movement as gracefully and smoothly as you can.
    • Keep the body part you’re exercising under the water. This may require you to squat or bob down at times.
    • Come out of the water immediately if you feel light-headed, dizzy, drowsy, extremely fatigued or nauseous. These reactions are possible if you spend too long in very warm water. Drink some water and sit or lie down for a while.
    • Stop doing an exercise which causes severe pain or discomfort. Consult your doctor, physiotherapist or exercise physiologist if your joint symptoms increase significantly after an exercise session.
    • Ease up if you experience mild to moderate joint or muscle pain for more than a few hours after your exercise session. Some increased pain is normal after exercise, especially when you’re starting out, but if you’re in pain hours after your visit to the pool, you’ve likely overdone it. Reduce the intensity next time – but don’t stop.
    • If you’ve had a joint replacement, keep in mind the movements you were instructed to avoid by your surgeon or physiotherapist.
    • Consider wearing water shoes if you find you’re slipping and sliding in the pool. They’ll give you some grip to help you keep your balance.
    • Have a drink after a water exercise session to replace the fluid you’ve lost through perspiration.
    • Take care when moving in wet areas around the pool, including in change rooms, to avoid slipping and falls.
    • Rest afterwards if you feel tired. Exercising in warm water can be quite draining.

    And as always, follow COVID-safe practises and abide by any rules that are in force in your state or territory.

    So there you have it. Exercising in the water. It’s a great addition to your exercise routine that’s effective, fun and safe. Why not give it a go?

    Call our Helpline

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

    More to explore

    CONTINUE READING
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    Lisa Bywaters
    16/Nov/2023
    Health InformationMSK articles

    When coffee isn’t enough

    Or how to manage fatigue

    We all get tired. We overdo things and feel physically exhausted. It happens to us all. Usually after a night or two of good quality sleep the tiredness goes away and we’re back to our old selves.

    But fatigue is different.

    It’s an almost overwhelming physical and/or mental tiredness. And it usually takes more than a night’s sleep to resolve. It generally requires multiple strategies, working together, to help you get it under control.

    Many people living with a musculoskeletal condition struggle with fatigue. It may be caused by a chronic lack of sleep, your medications, depression, your actual condition (e.g. rheumatoid arthritis, lupus, fibromyalgia) or just the very fact that you live with persistent pain.

    Fatigue can make everyday activities difficult, and can get in the way of you doing the things you enjoy. The good news is there are many things you can do to manage fatigue and get on with life.

    Exercise and being active. While this may sound like the last thing you should do when you’re feeling fatigued, exercise can actually boost your energy levels, help you sleep better, improve your mood, and it can help you manage your pain. If you’re starting an exercise program, start slowly, listen to your body and seek advice from qualified professionals. Gradually increase the amount and intensity of activity over time.

    Take time out for you. Relaxation – both physical and mental – can help you manage your fatigue. I’m not just talking about finishing work and plonking down in front of the TV – though that may be one way you relax and wind down. I’m specifically referring to the deliberate letting go of the tension in your muscles and mind. There are so many ways to relax including deep breathing, visualisation, gardening, progressive muscle relaxation, listening to music, guided imagery, reading a book, taking a warm bubble bath, meditating, going for a walk. Choose whatever works for you. Now set aside a specific time every day to relax – and choose a time when you’re unlikely to be interrupted or distracted. Put it in your calendar – as you would any other important event – and practise, practise, practise. Surprisingly it takes time to become really good at relaxing, but it’s totally worth the effort. By using relaxation techniques, you can reduce stress and anxiety (which can make you feel fatigued), and feel more energised.

    Eat a well-balanced diet. A healthy diet gives your body the energy and nutrients it needs to work properly, helps you maintain a healthy weight, protects you against other health conditions and is vital for a healthy immune system. Make sure you drink enough water, and try and limit the amount of caffeine and alcohol you consume.

    And take a note out of the Scout’s handbook and ‘be prepared’. Consider making some healthy meals that you can freeze for the days when you’re not feeling so hot. You’ll then have some healthy options you can quickly plate up to ensure you’re eating well without having to use a lot of energy.

    Get a good night’s sleep. Good quality sleep makes such a difference when you live with pain and fatigue. It can sometimes be difficult to achieve, but there are many things you can do to sleep well, that will decrease your fatigue and make you feel human again. Check out our blog on painsomnia for more info and tips.

    Pace yourself. It’s an easy trap to fall into. On the days you feel great you do as much as possible – you push on and on and overdo it. Other days you avoid doing stuff because fatigue has sapped away all of your energy. By pacing yourself you can do the things you want to do by finding the right balance between rest and activity. Some tips for pacing yourself: plan your day, prioritise your activities (not everything is super important or has to be done immediately), break your jobs into smaller tasks, alternate physical jobs with less active ones, and ask for help if you need it.

    Write lists and create habits. When you’re fatigued, remembering what you need at the shops, where you left your keys, if you’ve taken your meds or what your name is, can be a challenge. And when you’re constantly forgetting stuff, it can make you stress and worry about all the things you can’t remember. Meh – it’s a terrible cycle. So write it down. Write down the things you need at the supermarket as soon as you think of it –a notepad on the fridge is a really easy way to do this. Create habits around your everyday tasks – for example always put your keys in a bowl by the door or straight into your bag, put your meds in a pill organiser.

    Be kind to yourself. Managing fatigue and developing new ways to pace yourself is a challenge. Like any new behaviour it takes time, effort and lots of practice. So be kind to yourself and be patient. You’ll get there. It may take some time, and there may be some stumbles along the way, but you will become an expert at listening to your body, pacing yourself and managing fatigue.

    Talk with your doctor. Sometimes fatigue may be caused by medications you’re taking to manage your musculoskeletal condition. If you think your medications are the issue, talk with your doctor about alternatives that may be available.

    Fatigue may also be caused by another health condition – including anaemia (not having enough healthy red blood cells to carry oxygen around your body), diabetes, high blood pressure, fibromyalgia and being overweight. If you’re not having any success getting your fatigue under control, your doctor may suggest looking into other potential causes.

    So that’s fatigue…it can be difficult to live with, but there are lots of ways you can learn to manage it.

    Tell us how you manage. We’d love to hear your top tips for dealing with fatigue.

    FIRST WRITTEN AND PUBLISHED BY LISA BYWATERS IN OCTOBER  2020

    Call our Help Line

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

    More to explore

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    Musculoskeletal Health Australia
    16/Nov/2023
    Health InformationMSK articles

    Anti-inflammatory diets

    Anti-inflammatory diets have been around for some time. There are many websites, books and blogs promoting the benefits of eating anti-inflammatory foods.

    This type of diet sounds tempting, not only because of the foods they promote – which are all delicious – but because the idea that we can fight inflammation with the foods we eat sounds so attractive and natural!

    So what is an anti-inflammatory diet, what are they supposed to do and what’s the evidence (if any) behind them?

    First – the what

    The theory behind these diets is that certain foods have anti-inflammatory properties, while others cause inflammation. So if we incorporate more of the anti-inflammatory foods and less of the pro-inflammatory foods in our diets, it may help lower levels of inflammation for people who have arthritis, psoriasis and other inflammatory conditions.

    Sounds logical, right? Maybe??

    Next – the evidence

    OK, so this is where it gets a little murky. There’s really not a lot of conclusive evidence to support these claims. Studying the effects of diet is a tricky business, as this article in VOX explains. When we look at treating chronic diseases, research “involves looking holistically at diets and other lifestyle behaviors, trying to tease out the risk factors that lead to illness. Nutrition science [is therefore] a lot more imprecise. It’s filled with contradictory studies that are each rife with flaws and limitations. The messiness of this field is a big reason why nutrition advice can be confusing.” (1)

    So we often have to use things like observational studies, self-reporting or information gleaned from studying the effects of dietary changes on lab animals.

    Which means the data we obtain is often contradictory and isn’t conclusive. For more information read: The messy facts about diet and inflammation by Scientific American.

    Does this matter?

    Maybe not. Two popular anti-inflammatory diets are the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet.

    Both diets have a heavy emphasis on eating:

    • foods that are as unprocessed as possible,
    • a rainbow of fresh whole fruits and vegetables (not juices),
    • whole grains such as brown rice, quinoa, oats, whole grain breads and pasta,
    • beans, lentils, chick peas and other legumes,
    • nuts and seeds,
    • fish, seafood and poultry,
    • healthy oils such as olive, vegetable, canola.

    They both recommend people eat less:

    • red meat,
    • foods high in sugar, salt and fat,
    • highly processed foods.

    So if we look at this type of diet, it’s actually a healthy, well-balanced diet. Eating a variety of different foods, in a range of different colours means that we’re giving our body a wide range of important vitamins and nutrients.

    In the end, whether you call it an anti-inflammatory diet, a Mediterranean diet or DASH diet, it doesn’t really matter. And whether it has an effect on inflammation, only time and further research will tell.

    But if you eat a nutritious, well-balanced diet you’ll certainly feel better overall. Eating well helps us maintain a healthy weight, is important for our physical and mental health, can help us sleep better, be more active, reduce our risk of developing other health conditions, and just generally makes us feel good.

    Tips to change your diet

    If you want to make your diet more like the anti-inflammatory style of diet, here are our top tips:

    • Talk with your doctor and seek advice from an accredited practising dietitian.
    • Start small. You don’t have to change your entire diet at once if that seems overwhelming. Make small changes such as reducing the amount of processed foods you eat, eating more fruits and vegies each day, swap red meat for fish, lean chicken (skin-off), beans or lentils.
    • Get adventurous. There are a lot of websites that provide easy recipes that follow this type of eating plan. We’ve listed some in the More to Explore section.
    • Portion size is still important. Many of the plates we use, especially for dinner, are far too big. And we tend to fill them. The simple solution is to use a smaller plate. When dishing up your meals, imagine your plate is divided into quarters. Aim to fill two of those quarters (or half the plate) with colourful vegies or salad, one quarter with protein (fish, legumes, tofu, meat) and the last quarter with carbohydrate foods such as rice, noodles, potato or bread roll.
    • Exercise is also important. A healthy diet doesn’t work on its own. We also need to be active every day to maintain our weight, control our pain, improve our sleep and improve our mood and mental health.
    • Reduce your intake of:
      o Sweet foods such as cakes and biscuits. Swap them for fresh, in-season fruit.
      o Refined grains such as white rice and white bread. Swap them for whole grains.
      o Trans-fats and saturated fats.
      o Ultra-processed foods. These are foods that have gone through a LOT of processing and are far from their original state. They generally have salt, sugar, fat, additives, preservatives and/or artificial colours added.

    Final words

    At the end of the day, these diets are all about eating a variety of healthy foods. And as we come into warmer weather, these are the sorts of foods that make us happy, feel lighter and more energetic. So – if you’re not already – why not give it a go?

    Call our Help Line

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

    More to explore

    Reference

    (1) I asked 8 researchers why the science of nutrition is so messy. Here’s what they said.
    Vox, 2016

    CONTINUE READING
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    Musculoskeletal Health Australia
    24/Oct/2023
    Health InformationMSK articles

    Seven sleep tips for people in pain

    You know what it’s like. It’s 3.00am and you’ve just woken up. Again. You glance at your clock and do the maths – only 4 hours until it’s time to get up. This is really taking a toll on you – your mood, your performance at work, and your pain levels.

    So what can you do?

    1. Avoid using technology in bed. The blue light from laptops, tablets and smartphones suppresses the hormone melatonin, which makes us sleepy at night. So be sure to stop screen use at least one hour before bed.
    2. Get out of bed. Don’t lie in bed tossing and turning. Have a warm drink (e.g. milk, no caffeine), do some gentle stretches or breathing exercises and go back to bed when you feel more comfortable.
    3. Develop a sleep routine. There’s a reason we do this with babies and small children – it works! As often as possible, go to bed and get up at the same time each day. Your body will become used to this routine and you’ll find it’s easier to fall asleep and stay asleep.
    4. Don’t look at the clock. Constantly checking the time can make you anxious, which makes it hard to sleep. Try removing your clock from the bedside, or cover it up at night.
    5. Try some relaxation techniques. There are as many ways to relax as there are stars in the night sky (well, almost) so there’s bound to be something that suits you. Consider trying mindfulness, visualisation, deep breathing or a warm bath before bed. These techniques will help you become more relaxed and may help you manage your pain better so that when you go to sleep, you sleep well.
    6. Be active during the day. As well as the many other benefits of regular exercise, it’ll help you fall asleep and stay asleep longer.
    7. Seek help. If pain is constantly keeping you awake at night, talk with your doctor about other things you can do to manage your pain and get some decent sleep.

    And check out our A-Z guide to managing pain. It’s full of tips and strategies to help you manage your pain.

    First written and published by Lisa Bywaters in June 2018

     

    CONTINUE READING
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    Lisa Bywaters
    24/Oct/2023
    Health InformationMSK articles

    A weed by any other name

    Medicinal cannabis and you

    Marijuana, dope, pot, grass, weed, Mary Jane, doobie, bud, ganja, hashish, hash, wacky tobaccy…they’re just some of the common names for cannabis.

    Whatever you call it, it’s been used for medicinal purposes for thousands of years, until it became a banned or controlled substance in most parts of the world.

    But for decades there’s been renewed interest in its use in healthcare, with many countries – including Australia in 2016 – decriminalising it for medicinal use.

    Last year alone the Therapeutic Goods Administration (TGA) granted over 25,000 applications from doctors to prescribe cannabis, mostly in the form of an oil.

    So let’s weed out some of the facts and explore the use of medicinal cannabis for pain and musculoskeletal conditions.

    Is it marijuana or cannabis?

    It’s both. They’re just different names for the same plant – marijuana is the commonly used name, cannabis is the scientific name. The preferred name for its use in healthcare is medicinal cannabis, to draw the distinction between medicinal use of cannabis and the illegal, recreational use of marijuana.

    The tongue twisters – cannabinoids

    It’s a tough word to say – far harder than musculoskeletal! – but an important one when we talk about the properties of cannabis. Cannabinoids are the chemicals found in the cannabis plant. They bind onto specific receptors (CB1 and CB2) on the outside of our cells and can affect things like our mood, appetite, memory and pain sensation.

    Cannabis has more than 140 cannabinoids. The two major ones are tetrahydrocannabinol (THC) and cannabidiol (CBD). THC is the cannabinoid linked with the sensation of feeling ‘high’ that’s associated with recreational marijuana use.

    Cannabinoids also occur naturally in our body (endocannabinoids) and can also be created artificially (synthetic cannabinoids).

    How’s it taken?

    Medicinal cannabis, both plant-based and synthetic, comes in many forms including oils, capsules, oral sprays and vapours. Smoking isn’t an approved preparation as it can cause damage to the lungs and airways.

    Does it work?

    At the moment, evidence for its use to treat pain associated with arthritis and musculoskeletal conditions is lacking.

    Cannabis has been illegal for so long that we don’t have the thorough, scientific evidence we need about: side effects, which cannabinoids (e.g. THC, CBD or a combination) may be effective, dosages, the best form to use (e.g. oil, capsules etc), the long-term effects, or the health conditions or symptoms it may be beneficial for. Research is emerging, but we need a lot more.

    Because of this lack of research, the Australian Rheumatology Association doesn’t support the use of medicinal cannabis for musculoskeletal conditions. Their concern is that we don’t have enough info to ensure cannabis is safe and effective for people with musculoskeletal conditions.

    The Therapeutic Goods Administration (TGA) has also stated that there’s “not enough information to tell whether medicinal cannabis is effective in treating pain associated with arthritis and fibromyalgia”.

    Possible side effects

    As with any medication – and medicinal cannabis is a medication – it can have side effects. They include: dizziness, confusion, changes in appetite, problems with balance and difficulties concentrating or thinking.

    The extent of side effects can vary between people and with the type of medicinal cannabis product being used.

    How do I access it?

    Unfortunately it’s a complicated process. We aren’t at the stage where a doctor can just write a prescription that you can fill at any chemist. Medicinal cannabis is an unregistered medicine, which means your doctor must be an Authorised Prescriber or must apply for you to have access to it through the TGA’s Special Access Scheme.

    But if it’s something you’d like to try, talk with your doctor about whether it’s a possible option for you. Together you can weigh up the risks and benefits for your specific situation.

    You need to be aware that medicinal cannabis is not on the Pharmaceutical Benefits Scheme (PBS), so if you can access it, you’ll likely have to pay significant costs.

    Another option for gaining access to medicinal cannabis is to consult a doctor at a specialised cannabis clinic. This also comes at a price, however it may be an option if your doctor isn’t an authorised prescriber or they’re not well-informed in the use and prescribing of medicinal cannabis.

    Driving and medicinal cannabis

    If you’re using medicinal cannabis it’s important that you know exactly what’s in it. If you’re taking a product that you’ve obtained through legal prescribers that only contains CBD, you can drive. However if you’re using a product that has any THC in it, whether on its own or in combination with CBD, you can’t drive. It’s currently a criminal offence to drive with any THC in your system.

    Talk with your doctor and/or pharmacist for more information.

    Interactions with other medications

    As with any substance you ingest, there’s the potential for medicinal cannabis to interact with other medications and supplements you’re taking. So before prescribing medicinal cannabis, your doctor will review your current medications to reduce the risk of any negative effects.

    However if while using medicinal cannabis you experience any unusual symptoms, discuss these with your doctor.

    Finally

    For many people the use of medicinal cannabis could be a long way off. And unlike the way it’s often portrayed in the media, it’s unlikely to be a panacea or magic bullet that will cure all ills.

    It also won’t work in isolation – you’ll still need to do all of the other things you do to manage your condition and pain, including exercise, managing your weight, mindfulness, managing stress, pacing etc.

    The important thing is to be as educated as you can and be open in your discussions with your doctor.

    And be aware that cannabis for non-medicinal purposes is still illegal in Australia.

    First written and published by Lisa Bywaters, Dec 2020.

    For more detailed information about medical cannabis in Australia watch our webinar

    Medicinal cannabis in Australia: Weeding out the facts 
    Dr Richard di Natale, outgoing Senator and former leader of the Australian Greens, and Prof Iain McGregor, Lambert Initiative for Cannabinoid Therapeutics, University of Sydney discuss the use of medicinal cannabis in Australia – what it is, available forms, access issues in Australia and the current evidence for use.

    Call our Help Line

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

    More to explore

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    Image-ideas-for-newsletter.png
    Lisa Bywaters
    04/Oct/2023
    Health InformationMSK articles

    Visiting a rheumatologist

    If you’ve been experiencing persistent joint or muscle pain, stiffness and/or inflammation that you can’t explain (e.g. from a fall or strenuous physical activity), you should discuss your symptoms with your general practitioner (GP).

    Many conditions can cause these symptoms, so to work out what’s causing your symptoms, your GP will:

    • Take your medical history. They’ll ask you about your symptoms, when they started, how they affect you, your family medical history and other health issues you may have.
    • Do a physical examination. They’ll look for redness and swelling in and around the joint and test your joint’s range of movement. They may also look for rashes, check your eyes and throat, and take your temperature.
    • Order scans and other tests. Depending on the condition your GP thinks you might have, they may send you for tests to check for levels of inflammation in your blood or specific genetic markers. You may also have scans such as x-rays, ultrasound or CT (computed tomography) to get a clearer picture of what’s happening inside your body.

    When your GP has gathered all of this information, they may refer you to a rheumatologist.

    Rheumatologists are doctors who specialise in diagnosing and treating problems with joints, muscles, bones and the immune system. You need a referral from your GP to see a rheumatologist, whether they’re in private practice or a public hospital outpatient clinic.

    Your GP may refer you to a rheumatologist if:

    • they think you have, or they’ve diagnosed you with, an inflammatory type of arthritis such as rheumatoid arthritis or ankylosing spondylitis, so that treatment can be started as soon as possible
    • your symptoms improve with treatment but come back when you stop taking medicine
    • your symptoms don’t respond to treatment or get worse over time
    • you develop unexpected complications, such as a fever, rash, or fatigue
    • you have unusual test results.

    Preparing for your first consultation

    When you make an appointment to see a rheumatologist, you should ask them some questions so that you’re prepared. This may include:

    • What do I need to bring with me?
    • How much will my out-of-pocket expenses be?
    • How long will my appointment be?
    • Is there parking available, or accessible public transport?

    Armed with this information, you can be proactive and prepare for your consultation.

    It can be helpful to make notes about your symptoms – when you first noticed they appeared, how they affect you day-to-day – as well as other health conditions you have, medicines or supplements you take regularly and information about your family medical history.

    It’s also helpful to write down questions you want to ask your rheumatologist. Put them in order of the most important first, in case you don’t get through your entire list.

    Your consultation

    Seeing a specialist can sometimes be overwhelming, especially if you’re feeling unwell or anxious. There can also be a lot of information to absorb. That’s why it can be helpful to bring a family member or a friend to your appointment. They can provide emotional support, help you ask questions or write down any important information. They can also be a second set of ears to hear what the specialist says and help you recall this information later. It can be hard to remember everything, especially when you’re feeling anxious.

    Wear comfortable clothing that can be easily adjusted or removed if necessary, so that the rheumatologist can examine you.

    And don’t forget your referral, x-rays, scans and other test results, your list of questions and any other bits and pieces you were asked to bring!

    Your first consultation with your rheumatologist will be more thorough than your consultation with your GP. They’ll:

    • review your medical history
    • ask lots of questions about your symptoms, such as when you’re most stiff or sore, and how long you’ve had pain and symptoms
    • do a comprehensive examination of your joints, including counting the number of tender and swollen joints
    • refer you for further blood tests and imaging if required.

    It’s important to know that there are many different types of musculoskeletal conditions, and many have similar symptoms. So it can take time to get a diagnosis. Your rheumatologist may provide you with a prescription for medicines and suggest some self-care options that you can do while you wait for your diagnosis.

    Follow-up consultations

    Once your diagnosis has been made, your rheumatologist will provide you with information about your condition and a treatment plan.

    Your treatment plan will fit your specific symptoms, needs and preferences. However, it will usually involve a combination of:

    Depending on your diagnosis, you may need regular consultations with your rheumatologist.

    How often they occur will depend on your condition, how well it’s responding to treatment and the medicines you’re taking, as some specialised medicines can only be prescribed by a rheumatologist. Some people see a rheumatologist regularly, while others are mainly treated by their GP, with the rheumatologist on hand for specialist advice. Some consultations with a rheumatologist may be done via telehealth.

    Follow-up consultations are generally shorter than your initial one. Your rheumatologist will talk with you about how you’ve been doing since you began treatment. They’ll assess how well you’re responding to treatment and if you need to change your medicines or add additional ones. They’ll also do a physical exam and order any further blood tests or imaging if required.

    Your rheumatologist will also talk with you about your self-care and other things you can do to manage your condition.

    It’s important to take an active role in these consultations. Ask questions, and if you don’t understand the answers, ask them to explain further or for more information. Talk with your rheumatologist about your goals for treatment – they may be things like reducing pain and fatigue, but also more personal goals such as getting back to playing golf regularly or planning an overseas trip. Together you can ensure your treatment plan supports your goals.

    Ongoing care

    The aim of treatment for musculoskeletal conditions is low or no disease activity. This is called remission. It doesn’t mean your condition has been cured, but your treatments keep it under control.

    With the significant advancements we’ve had in medicines in the past few decades and targeted treatments for many types of musculoskeletal conditions, achieving remission can be a real possibility.

    If you achieve remission, your rheumatologist may reduce the dosage and/or frequency of the medicines you’re taking. They’ll monitor you to see how you’re doing and make changes as required. And you won’t need to see them as often.

    If you haven’t achieved remission, the aim will be to control your condition and its effects on your body and life as much as possible. This will determine how often you need to see your rheumatologist in the future.

    Costs

    The cost to see a rheumatologist varies. Part of the cost is subsidised by Medicare, but there is usually a gap payment that you’ll need to make. When making an appointment, ask about out-of-pocket costs.

    If you have a Medicare card, you may be able to attend a rheumatology clinic at a public hospital if you cannot afford out-of-pocket expenses to see a rheumatologist privately. Talk with your GP about your options.

    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

     

    First written and published by Lisa Bywaters in May, 2022.

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    Inflammation-002.jpg
    Lisa Bywaters
    04/Oct/2023
    Health InformationMSK articles

    What is inflammation?

    We talk about inflammation a lot. But what is it? What’s happening in your body when you have inflammation?

    Acute and chronic inflammation

    There are two types of inflammation – acute and chronic.

    Acute inflammation

    Acute inflammation is your body’s reaction to things such as an infection (e.g. a cold or infected wound) or an injury (e.g. a sprained ankle or bee sting).

    Symptoms associated with acute inflammation are:

    • pain
    • redness
    • swelling
    • heat
    • loss of function (e.g. difficulty moving a swollen ankle after spraining it or difficulty breathing through your nose when you have a cold).

    What’s happening in your body with acute inflammation?

    When you sprain your ankle, or get an infection, your immune system automatically springs into action.

    Cells close to the source of the injury or infection release chemicals known as inflammatory mediators (e.g. histamine). They increase blood flow to the area, widening blood vessels and allowing more blood to reach the injured tissue. As a result, the area becomes red and feels hot.

    The extra blood to the area enables more immune cells to reach the injured tissue. This includes white blood cells, or leukocytes, whose role it is to defend your body against infections and disease and start the healing process.

    Depending on the cause, acute inflammation can occur quickly and generally goes away quickly.

    Chronic inflammation

    Chronic inflammation is persistent, low-level inflammation that lasts for months or years. With chronic inflammation, the inflammatory process often begins when there’s no injury or illness present; and it doesn’t end when it should. When this happens, white blood cells may target and damage nearby healthy tissues and organs.

    We don’t really know why chronic inflammation occurs. It doesn’t seem to serve a protective purpose as acute inflammation does.

    However researchers have identified factors that increase your risk of developing chronic inflammation, including:

    • chronic infections
    • physical inactivity
    • poor diet
    • obesity
    • imbalance of gut bacteria
    • disturbed sleep
    • smoking
    • stress
    • ageing.

    Many people don’t know they have chronic inflammation, but they may feel symptoms such as:

    • body and joint pain
    • fatigue and insomnia
    • weight gain or loss
    • frequent infections
    • depression, anxiety and mood disorders
    • digestive problems (e.g. constipation, diarrhoea, acid reflux)
    • skin rashes.

    Chronic inflammation is associated with many diseases, such as rheumatoid arthritis, lupus, heart disease, diabetes, cancer, and bowel diseases like Crohn’s disease and ulcerative colitis.

    If you’re concerned about chronic inflammation and have symptoms like those above that have been troubling you for some time, see your doctor . They’ll talk with you about your symptoms, do a physical exam, and may decide that blood tests are necessary to look for signs of inflammation.

    The blood test will look for elevated C-reactive protein (CRP), which rises in response to inflammation.

    Inflammation is helpful until it’s not

    It’s important to remember that inflammation isn’t inherently bad. Acute inflammation serves a vital role in our health and survival. It helps us recover from injury and infection. However, when it’s chronic, it can negatively affect our health.

    Always talk with your doctor if you have symptoms that are distressing you or making you feel unwell.

    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

    This article was first written and published by Lisa Bywaters in April, 2022.

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    Grow-Your-Knowledge.png
    Lisa Bywaters
    02/Oct/2023
    Health InformationMSK articles

    How much do you really know about your condition?

    It occurred to me today that I really don’t understand as much about my condition as I should. I see my doctor regularly, I take my meds, exercise and manage my pain as best as I can.

    But I actually don’t understand exactly what’s happening to my body at the basic level. How my condition works, progresses, and the nitty gritty of potential causes.

    Don’t get me wrong, I don’t want to know the cellular level stuff – though some of you may want to know that – I just think I should know more, so that I can make informed decisions and play a more active role in the management of my health.

    So where to start?

    There’s information everywhere and it can be overwhelming. It can sometimes be difficult to work out what information is good and helpful, and what information is wrong, misleading and even dangerous.

    As a general rule, libraries, your health professionals, peer support groups, reputable websites/social media sites and peak organisations like Musculoskeletal Australia can give you great information to help you learn about, and understand, your condition.

    And the information they provide will help in different situations. For example, your doctor can provide evidence-based information about your condition and treatment options, whereas members of a peer support group can give you practical information about the experience of living with a chronic condition.

    I also find that asking lots of questions and being sceptical is key. The information you get – from any source – could potentially affect your health, so you should be cautious.

    Some questions I ask when looking at new health information:

    • Who wrote/gave me the information? Do they have the proper qualifications?
    • Where does the information come from? Does it have the scientific evidence to support it?
    • Is the information balanced? Does it give me a variety of options, or provide only one?
    • Does the information provide links to scientific evidence? Or does it only use personal anecdotes from satisfied customers or celebrity endorsements?
    • Is the information up-to-date?
    • Is the information regularly reviewed and updated?

    Information is power. So use it to take control over your health and your body.

    And if you get confused about any information you find, talk with your doctor. You can also contact our National Arthritis and Back Pain+ Help Line on 1800 263 265 for information and support.

    “Information can bring you choices and choices bring power – educate yourself about your options and choices. Never remain in the dark of ignorance.” – Joy Page

    Originally written and published by Lisa Bywaters in 2018

    CONTINUE READING
    Untitled-design-4.png
    Musculoskeletal Health Australia
    06/Sep/2023
    Health InformationMSK articles

    Spring cleaning – body, mind and spirit

    Let’s take advantage of the warmer days and and look at how we can sweep away the winter cobwebs and make ourselves sparkle this spring!

    • Unplug. We’re always connected these days, immersed in the news, social media, video chats, work/school, and phone calls. We’re never far away from a phone, tablet or computer – and we need to step away. Schedule time to put it all aside: perhaps after dinner, or for an hour during your day, or for your entire Sunday. Whatever works for you and your commitments. Just make sure you take some time away from the digital world, step outside and breathe in the fresh, sweet-smelling spring air.
    • Say no. We’re wired to want to please others, so we often find it difficult to say no. But that can make us become overwhelmed and stressed with the number of commitments we have. That’s why we need to look after ourselves and start saying no. The next time someone asks you to do something, give yourself a moment. Don’t answer immediately with an automatic ‘yes’. Ask yourself if this is something you want to do. Are you able to do it – physically and mentally? Do you have the time to do it? Will it bring you happiness? If you answered no to these questions, then you should say no to the request. You may disappoint some people, and they may be a little unhappy with you. But you need to be true to who you are and stand firm. And don’t feel the need to give detailed reasons for saying no. Saying no is really hard, but it will become easier.
    • Change your routine. Do you feel like you’re stuck in a rut? I know it feels like Groundhog Day at times! So look at your routine. What can you change? Take your work/school commitments out of the equation for now. Do you spend your evenings on the couch? Or weekends doing the same old things? Stop and really think about what you would actually ‘like’ to do with your free time. Go for a bike ride? Take up painting? Visit a new place each week? Find things that you enjoy, and fill you with anticipation and happiness, and do them. Now think about your work routine. There may not be things you can change about work – but why not put on your favourite outfit/earrings/shoes/lipstick – even if you’re working from home. Or use some new stationary or bit of tech. It’s amazing how these small changes give us a mental boost.
    • Focus on the basics – eat well, move, sleep – repeat. This time of the year we have access to amazing fresh produce that’s just crying out to be made into delicious salads and stir fries. The days are getting longer and warmer so we can get outside more for our exercise. We can shed the heavy blankets and adjust our sleep habits. There’s never been a better time than now to focus on these basics and make improvements if needed. And finally, make sure you’re staying hydrated by drinking enough water each day.
    • Surround yourself with positive, upbeat people. Positivity and happiness is contagious. These people will inspire you, make you feel good about yourself and the world in general. Too much contact with negative people (in person and via social media) does the opposite and makes the world a gloomy place. So seek out the happy, positive people and enjoy their company. And if you can, ditch the negative people.
    • Take some time out to relax. Try strategies like mindfulness, visualisation and guided imagery. Or read a book, listen to music, walk the dog, create something, play a computer game, have a bubble bath or massage. Whatever relaxes you. And make sure you do these things on a regular basis. They’re not an indulgence – they’re a necessity and vital to our overall happiness and wellbeing.
    • Let’s get serious – sugar, fats, alcohol and drugs. Many of us seek comfort in sugary and/or fatty foods more than we’d like. Or we’ve been using alcohol and/or drugs to make us feel better. Over time this becomes an unhealthy habit. So it’s time to get serious. Ask yourself if your intake of these things has changed or increased? If it has – what do you need to do to fix this? Can you decrease their use by yourself? Or do you need help from your family, doctor or other health professional? The sooner you acknowledge there’s a problem, the sooner you can deal with it.
    • Nurture your relationships. It’s easy to take the people around us for granted, but these people support and care for us day in and day out. They deserve focused time and attention from us. So sit down and talk with your kids about their day. Make time for a date night with your partner and cook a special meal to share together. Call or visit your parents and see how they’re really doing. Reminisce with your siblings about childhood antics and holidays. Our relationships are the glue that holds everything together for us – so put in the effort. You’ll all feel so much better for it.
    • Quit being so mean to yourself. You’re valued and loved. But sometimes we forget that. And the negative thoughts take over. “I’m fat”, “I’m hopeless”, “I’m lazy”, “I’m a burden”. If you wouldn’t say these things to another person, then why are you saying them to yourself? Ask yourself why you even think these things? And how can you reframe these thoughts? If, for example, you tell yourself you’re fat – are you actually overweight or are you comparing yourself to the unrealistic media image of how a person should look? And if you do know you need to lose weight, and want to make that happen, put those steps in motion. Talk with your doctor for some guidance and help. And congratulate yourself for taking action. And as you make these changes be kind to yourself along the journey. There will be stumbles, but that’s expected. You can pick yourself up and move on. Kindly.
    • Throw away the ‘should’s. This is similar to the negative self-talk…we need to stop should-ing ourselves to death. This often happens after we’ve been on social media and seen someone’s ‘amazing’ life. You start thinking “I should be better at X”, “I should be doing X”, “I should be earning X”, “I should look like X”. Remember that most people only put their best images on social media, so everyone’s life looks wonderful. But you’re just seeing the superficial, filtered person, not the whole, and they probably have just as many insecurities as the rest of us. Instead of thinking “I should…”, be grateful for who you are and what you have.
    • Be thankful and grateful. You exist! And yes, the world is a strange and sometimes frightening place at the moment, but you’re here to see it. People love and care for you. Focus on the people in your life and the things you’re grateful to have in your life. Celebrating these things – both big and small – reminds us why we’re here. To bring joy and happiness to those around us, and to make the world a better place.

    Call our Helpline

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

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