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

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

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

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

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

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

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

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


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Written by: Dr Erin Clarke & Hailey Donnelly                                                                 
Nutrition plays an important role in managing and preventing musculoskeletal conditions, particularly osteoarthritisosteoporosis, frailty and sarcopenia. Importantly, while there are many non-modifiable factors that impact musculoskeletal health, diet is a key modifiable risk factor that people can manipulate to help reach their weight and health goals.

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

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

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

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

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

References:

  1. https://pubmed.ncbi.nlm.nih.gov/36278278/
  2. https://www.mdpi.com/2673-396X/6/1/10#:~:text=A%20balanced%20diet%20and%20regular,for%20preventing%20falls%20and%20fractures.
  3. https://www.tandfonline.com/doi/abs/10.1080/10408398.2019.1590800
  4. https://www.mdpi.com/2673-396X/6/1/10#B57-endocrines-06-00010
  5. https://pmc.ncbi.nlm.nih.gov/articles/PMC10092134/
  6. https://pubmed.ncbi.nlm.nih.gov/28686536/
  7. Mediterranean diet | Dietitians Australia
  8. Nutrition and Physical Activity in Musculoskeletal Health
  9. Nutritional strategies to optimise musculoskeletal health for fall and fracture prevention: Looking beyond calcium, vitamin D and protein – ScienceDirect
  10. Mediterranean Diet and Musculoskeletal-Functional Outcomes in Community-Dwelling Older People: A Systematic Review and Meta-Analysis – ScienceDirect
  11. https://www.mdpi.com/2072-6643/15/10/2405
  12. https://www.sciencedirect.com/science/article/pii/S216183132200388X
  13. https://pubmed.ncbi.nlm.nih.gov/36904104/
  14. Effectiveness of Weight-Loss Interventions for Reducing Pain and Disability in People With Common Musculoskeletal Disorders: A Systematic Review With Meta-Analysis | Journal of Orthopaedic & Sports Physical Therapy
  15. Find a Dietitian

Bio – Dr Erin Clarke

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

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

 Bio – Hailey Donnelly

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


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Extra Virgin Olive Oil: Can it help with arthritis?

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

Let’s explore the hype.

What makes Extra Virgin Olive Oil special?

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

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

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

  • Anti-inflammatory Properties

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

  • Reducing Oxidative Stress

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

How to Use Extra Virgin Olive Oil

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

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

Or try our recipes:

What Does the Research Say?

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

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

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

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Cooking made easy

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

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

Give yourself a break

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

Organise your kitchen

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

Clean as you go

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

Get prepped!

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

One-pot wonders

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

Make it a social occasion

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

Slow it down with a slow cooker

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

Take breaks

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

Drink water

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

Contact our free national Helpline

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

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

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

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

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

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

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

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

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

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

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

Modifiable risk factors

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

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

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

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

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

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

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

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

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

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

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

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

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

How to take care of your skin:

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

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

Staying active

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

Some general tips for exercising safely in summer:

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

Storing your medications in hot weather

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

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

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

Preparing meals in summer and for special occasions

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

Medical cooling concessions and rebates

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

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

 Call our free national helpline

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

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

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

Start slow and build gradually

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

Here are some tips to help get you started:

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

Incorporate joint-friendly activities

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

Low-impact options:

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

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

Listen to your body: modify and rest as needed

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

Tips:

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

Consider working with a professional

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

Use technology to stay on track

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

Helpful tools:

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

Set realistic, attainable goals

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

Here’s some examples:

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

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

Support and community

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

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

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

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

Contact our free national helpline 

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

 


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

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 planning for your coming week is really helpful. It ensures that you have all the ingredients you need and 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. 

Shop online 

It’s never been easier to shop online. It’s easy, and efficient and you get exactly what you need delivered to your door. Or you can organise a click-and-collect, without having to leave your car. 

Use your freezer 

Frozen fruit and veggies are great time savers and are packed with nutrients. You can buy them at the supermarket or prepare your own. Find out how you can freeze fruit, veggies, bread and herbs in this article by Good Food. 

Batch cook 

When you’re feeling inspired and 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 when it comes to batch cooking. 

Go, go gadget! 

Use kitchen gadgets and other aids to save energy, and protect your joints, they’ll help to make things easier for yourself when cooking. Tools like electric can openers, jar openers, tap turners and thick-handled knives can be lifesavers. Check out the range of products available from our friends at Statewide Home Health Care. 

Cleaning up 

There are many ways you can make cleaning easier while you’re cooking, 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 go 
  • 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 takeaway food is the option that’s best for you. And there’s nothing wrong with that if it isn’t a regular thing. Takeaway foods are generally higher in salt, sugar and/or fats and don’t give us all the nutrients we need in a balanced diet. 

Contact our free national helpline 

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

More to explore 

  • Check out our recipes page
    The tasty recipes have been created by our volunteers – Accredited Practising Dietitians and a Registered Clinical Nutritionist 
  • Eating out
    Baker Heart and Diabetes Institute, 2019 

Self-care.png

Self-care is a trending concept at the moment with many different definitions and uses.

You often see social media posts promoting self-care with pictures of day spas, yoga retreats and people exercising on the beach at sunset. All wonderful things, but when you live with a chronic condition, pain and sometimes-crippling exhaustion, life’s not always that glamorous!

So what is self-care?

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

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

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

The International Self-Care Foundation (ISF) has developed seven pillars of self-care. They aim to help people understand the breadth and importance of self-care, and provide information about the steps you can take to care for yourself better.

Let’s explore them.

Pillar 1. Knowledge and health literacy

Knowledge, as the saying goes, is power – so understanding your body, how it works, how it’s affected by your musculoskeletal condition/s, as well as any other health conditions you have – gives you the ability to make informed decisions about your healthcare.

Health literacy refers to how we “understand information about health and health care, and how we apply that information to our lives, use it to make decisions and act on it”.(2)

Together, health literacy and knowledge give you the tools you need to actively manage your healthcare. By understanding your body and health, you can discuss your options with your health professionals, critically evaluate information from various sources, adjust your lifestyle and behaviours, understand risk factors, and the appropriate use of treatments and tests.

In fact, research shows that people who have high levels of knowledge and health literacy have much better health outcomes.

If you want to know more about your health and musculoskeletal condition/s, or you need help to improve your health literacy, there are many people who can help you.

Talk with your doctor and other members of your healthcare team. Contact the MSK Help Line and speak with our nurses. Visit authoritative websites (like ours).

And never be afraid to ask questions.

Pillar 2. Mental wellbeing, self-awareness and agency

Incorporating things you enjoy and that make you feel good into your daily/weekly routine – such as mindfulness, exercise, alone time, relaxation, massage, and staying connected with family and friends – is a simple thing you can do to look after your mental wellbeing and increase your resilience.

Self-awareness involves taking your health knowledge and applying it to your specific circumstances. For example, if you’re having problems sleeping, and you know exercise can help, you can ensure you’re getting enough exercise each day. Or if you’re carrying more weight than you’d like, and this is causing increased knee pain and self-esteem issues, talk with your doctor about safe ways you can lose weight. Or if you have rheumatoid arthritis and a family history of osteoporosis, talk with your doctor about how you can look after your bone health.

Agency is the ability and intention to act on your knowledge and self-awareness.

Pillar 3. Physical activity

OK, so this one’s fairly self-explanatory since we talk about the importance of exercise and being physically active all the time 😊.

Regular exercise helps us manage our musculoskeletal condition/s, pain, sleep, mood, weight, and joint health – and that’s just the tip of the iceberg! It keeps us moving, improves our posture and balance, helps us stay connected and helps prevent (or manage) other health conditions such as diabetes and heart disease.

Pillar 4. Healthy eating

This one’s also easy to understand, as along with exercise, healthy eating plays a vital role in our overall health and wellbeing.

Being overweight or obese increases the load on joints, causing increased pain and joint damage, especially on weight-bearing joints like hips, knees, ankles and feet. The amount of overall fat you carry can contribute to low but persistent levels of inflammation across your entire body, including the joints affected by your musculoskeletal condition, increasing the inflammation in these already painful, inflamed joints.

Being overweight or obese can also increase your risk of heart disease, diabetes, some forms of cancer, poor sleep and depression.

Being underweight also causes health issues. It can affect your immune system (meaning you’re more at risk of getting sick or an infection), and you may feel more tired than usual. Feeling tired and run down will affect your ability to be active and do the things you want to do.

If you need help to eat more healthfully or manage your weight, talk with your doctor or dietitian.

Pillar 5. Risk avoidance or mitigation

Simply put, this pillar is about taking responsibility for your actions and behaviours. In particular, those that increase your risk of injury, ill-health or death.

To avoid these risks, you can drink alcohol in moderation, drive carefully, wear a seatbelt, get vaccinated, protect yourself from the sun, quit smoking, wear a helmet when riding a bike, and practise safe sex.

Seeing your doctor and healthcare team regularly is also important to stay on top of any changes to your health.

Pillar 6. Good hygiene

You’re probably wondering what this has to do with self-care for people with musculoskeletal conditions living in Australia. After all, most Australians have access to clean water and clean living/working spaces.

However, the last few years have shown how vital good hygiene is for protecting all of us from bugs and germs. It’s even more important if your condition or meds have weakened your immune system.

Practising good hygiene is a simple thing you can do to reduce the risk of getting sick or developing infections. So continue to regularly wash your hands, cough/sneeze into your elbow, stay home when sick, and keep your home/work environment clean. And although they’re not yet mandated in most places, wearing a mask is recommended and a really good idea when you’re indoors and can’t physically distance yourself from others.

All of these things will help maintain good health and avoid catching (or spreading) any nasties.

Pillar 7. Rational and responsible use of products, services, diagnostics and medicines

Another fun one! 😁 Although the title doesn’t roll off the tongue, this is an important pillar.

ISF calls these self-care products and services the ‘tools’ of self‐care, as they support health awareness and healthy practices.

They include medicines (both prescription and over-the-counter), aids and equipment (e.g. TENS machine, heat or cold pack, walking stick), health services (e.g. physiotherapy, massage therapy), wellness services (e.g. exercise classes, weight loss groups), and complementary therapies.

ISF also says that the use of these tools should be ‘rational and responsible’. That means only using safe and effective products and services.

Contact our free national Helpline

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

More to explore

References

(1) Self-care interventions for health, World Health Organization.
(2) Health literacy, Australian Commission on Safety and Quality in Health Care


Diet.png

Do you feel like your diet has gotten away from you? Have you spent the first part of winter eating yummy, warm and kilojoule dense foods? Are your clothes starting to fit a little more snugly than you’d like? Now may be a good time to review your eating habits to make sure you’re eating as well as you can to improve your health, energy levels and mood.

Here are some handy hints to help you get started.


musculoskeletal health australia

Musculoskeletal Health Australia (or MHA) is the consumer organisation working with, and advocating on behalf of, people with arthritis, osteoporosis, back pain, gout and over 150 other musculoskeletal conditions.

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