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14/Mar/2024

My Health Record

We’ve put together some basic information to help build your knowledge about this important health initiative.

What is it?

My Health Record is the national digital health record system. It is a secure digital place to store your health information and keeps everything together. It’s an online summary of your key health information and aims to provide more efficient care for you and our family. When you have a My Health Record, your health information can be viewed securely online, from anywhere, at any time. This is especially important in an emergency.

You can keep key health information like allergies, immunisations, pathology, imaging reports, prescription and dispensing information, hospital discharge summaries, specialist referrals and emergency contacts all in the one place which is invaluable if you have multiple care providers.

It is private and can only be seen by you, your healthcare providers and anyone else you choose to share it with.

Importantly, it can be used all throughout your life, from birth through adulthood years and into your old age. Meaning you can track your health information over time.

It will also mean you can access and view your own health records as soon as they’ve been uploaded.

Anyone in Australia who has Medicare, or an individual healthcare identifier (IHI) can use My Health Record. You need a MyGov account to access your record.

You can get a My Health Record at any time.

There is also an online learning module to help you learn more about My Health Record.

More to explore


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15/Feb/2024

Living with a chronic musculoskeletal condition costs us physically, mentally and emotionally. But what many people don’t understand are the substantial financial costs associated with having chronic conditions. They’re expensive.

Healthcare costs

These are the most obvious. Medications, lots of trips to your doctor, your specialist/s, allied health professionals, tests, exercise classes, surgery, orthotics….they all add up. A lot!

People who don’t have a chronic condition may assume that a lot of this is covered by government subsidies, GP Management Plans, health insurance, the Pharmaceutical Benefits Scheme, with a little sprinkling of magical fairy dust to cover the rest. Depending on a person’s situation some of this may be covered. But much isn’t.

There’s significant cost in seeing allied health professionals such as physiotherapists, podiatrists, occupational therapists, hand therapists, dietitians and psychologists. While GP Management Plans assist with the cost, there’s mostly only five visits provided and these are used up very quickly. There may also be a gap payment over the Medicare Rebate. And there are also often considerable out of pocket expenses to see a specialist privately or longer waits when you see them publicly.

This can put a significant strain on a person’s finances.

Employment

Living with a chronic musculoskeletal condition is varied and episodic. That means you often don’t know how you’ll wake up. Your pain and stiffness may have been under control and manageable for some time, but then one day you wake up feeling crap. Your joints are swollen, it hurts to move, and you’re soooo exhausted. This makes it difficult to get up and move around, let alone get to work and put in a full day, as well as all the other things you have going on – family, friends, studying, chores, and a social life.

This may lead to time off work, and using up all your sick and personal leave. But if the situation (or workplace) becomes unmanageable it may result in someone having to permanently reduce their hours, change jobs, become unemployed or retire early.

Any of these things will obviously affect your everyday finances. However it can also affect your future finances as superannuation is impacted by reduced or lost income.

Wow. This became really depressing really quickly.

The good news is there are services to help you if you need to change careers, or need financial assistance while you re-evaluate what you can or can’t do. We’ve added a bunch of these to the More to Explore section below.

And while we know none of these services are perfect, they can provide you with many of the tools and resources to help you through this tough time.

Hidden costs

Lost employment and medical costs – check. They’re probably the most visible costs. But there are many hidden costs. We’ve listed just a few.

  • Home and car modifications – so that you can continue to do the things you want and need to do as easily and pain-free as possible you may need to make changes to your home and/or car. They may be simple and relatively inexpensive – e.g. adding a swivel seat to your car to help you get in and out, or more complicated and pricey – e.g. installing a chair lift to help you get up and down the stairs in your home. An occupational therapist can help you work out what modifications will assist you, and can also advise you of any available schemes or assistance programs you may be eligible for.
  • As well as changes to your home or car, you may also need to buy various gizmos and gadgets that: protect your joints (e.g. tap turners, pick-up reachers), help you manage your pain (e.g. heat packs) and generally make life a little easier (e.g ergonomic mouse for your computer, walking aids). Again these can range in price.
  • Getting out and about if you’re in pain, or dealing with serious brain fog, can be tricky if you don’t feel up to driving. It was only made worse with the COVID pandemic, when many of us felt vulnerable catching public transport. So you may have resorted to catching a taxi or using a rideshare company. But over time this does add up. You may be eligible for a taxi subsidy – each state/territory has their own scheme – so it’s worth checking to see if you can access this.
  • Food, glorious food. Let’s face it there are many times you feel flattened by your condition and cooking is the last thing you want to do. And now with the convenience of delivery apps, you can get almost anything delivered to your door. Unless like me you live in an outer suburb in which case it’s fish n’ chips, pizza or burgers – yum, but not the healthiest options. These deliveries can be a lifesaver, but the cost can also very quickly add up.
  • Events and holidays. This’s a tough one. Because of the nature of chronic conditions and often not knowing how you’ll feel from day to day, you can pay for future events and then have to cancel or change at the last minute. Like tickets to a concert – you often buy them so far in advance and you’re excited for literally months! And then the night comes and you know you can’t go – you’re too tired, too sore, too whatever. So you have to forfeit your ticket, or give it away to a friend. Or you’re on holiday, but you end up having to pay to make changes because you’ve had a flare and you need an earlier flight home, or you need to catch more taxis than you’d planned to, or you need to buy a pillow because the one at your hotel is a rock. It’s the crazy, unpredictable stuff like this that’s hard to plan for and adds to financial stress.

 

Contact our free national Help Line

If you have questions about your musculoskeletal condition, treatment options, telehealthmanaging your pain 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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15/Feb/2024

Hands up if you wake up some days and the thought of getting out of bed, let alone dressed, seems impossible?

Painful muscles and joints, fatigue, difficulty with buttons and zippers, not being able to reach behind your back or over your head, sensitive skin and continence issues can make getting dressed a challenge. However, because staying in your pajamas all day is rarely an option 😣, you need some practical strategies to take the stress out of getting ready for the day.

So how can you tackle getting dressed so that you feel comfortable and put together, even if you’re in pain and exhausted?

Make a plan

I know it’s not particularly glamorous or cool, but planning can be your best friend when you live with a chronic condition that can be so unpredictable.

Decide what clothes and accessories you want to wear the night before. Or be a super-planner and do this on the weekend, for the week ahead. Take into account your activities and the weather. Then have them arranged in your cupboard so you can simply reach for the items you need for the day.

Choose your clothes carefully

When buying new clothes, choose those with quality fabrics that are soft and stretchy.

Loose clothes are perfect on days when you’re in pain, or your skin is sensitive. If twisting or reaching behind you is difficult, buy clothes that fasten at the front or side. Or ones that have no fastenings at all.

Avoid clothes that require ironing if you can…unless you find ironing relaxing (I know that person 😉). But seriously, who can be bothered ironing when you’re already tired? For clothes that do crease in the wash, hang them up on a hanger as soon as you take them out of the wash so that most of the wrinkles drop out. You can also hang them in your bathroom while you shower so that the steam removes any stubborn wrinkles.

Buy clothes that you can dress up and dress down as the occasion warrants. For example, plain black t-shirts can be as casual as you want for hanging out at home with a pair of leggings/loose jeans and sneakers. But by simply adding a light jacket, some accessories, and changing your shoes to low wedges/loafers, you’re ready for lunch with friends. No muss, no fuss.

Add layers. Many people with chronic pain are sensitive to fluctuations in temperature. Because you can rarely control the temperature of the places you visit, layering your clothes can be a lifesaver. You can remove/add layers as needed.

Use dressing aids. If you have difficulties with fastenings (e.g. zippers, buttons, shoelaces) or putting clothes over your head or shoes on your feet, there are gadgets to make life easier. They include zipper hooks, dressing sticks, buttonhooks, shoehorns, elastic shoelaces, and so much more. Check out our online store for some of these items. An occupational therapist can also give you tips for getting dressed as well as other available aids that are available to help you.

Have a go-to outfit that makes you happy. We all need a pick-me-up now and again, and often what we wear can do that. Have a favourite outfit or two ready to go for when you need a boost or some extra confidence to face the world 😍.

Don’t forget your accessories

Shoes: When buying new shoes, make sure they fit your foot properly, including any bunions, hammertoes and other structural changes to your foot. Choose shoes with a good, supportive sole, and decent grip to avoid slips and trips. Avoid wearing high heels or very flat shoes every day. If you wear orthotics, ensure they’ll fit in your new shoes. And if you have painful feet and you’re having trouble managing, talk with a podiatrist. They can give you information to help you look after your feet, including advice on your footwear.

Bags and backpacks: We carry a lot of stuff with us every day – phones, purses/wallets, computers, medication, keys, masks, water, hand sanitiser, snacks, work/school gear – so bags and backpacks that can help you cart this around, without aggravating your condition, are a must. Bags with thick straps that spread the weight across a wider area, rather than bags with thin straps, will cause less pain and strain. Avoid large bags, where the temptation can be to throw everything in them. Instead, choose a bag that suits what you need to carry, and avoid adding anything that isn’t necessary for your outing. Have a couple of bags and backpacks that’ll accommodate what you need to carry, whether it’s a casual outing or work-related, and your outfit. That way, you can mix and match as necessary.

Hats and caps: Don’t forget your head! Hats and caps protect your head and face from the heat and UV rays, as well as the cold bite of winter. Again, have a couple you can choose from to suit your outing and the elements.

Now add bling: I find that even when I’m wearing my most casual, comfy outfit, I can dress it up, and by doing so, feel better, just by adding some earrings, a cool watch or another piece of jewellery. It may sound superficial, but personally, anything that lifts my mood when I’m feeling low or in pain is just as necessary to me as my medication or meditation 😊.

Be a thrifty shopper

Living with a chronic condition can be costly, so saving money where you can is important. Op shops, clothing exchanges and online noticeboards can help you save money when it comes to sourcing new clothes and accessories. I’m an avid op shopper, and I find many unique, good quality and fun items at great prices. I also feel better about recycling clothes rather than buying a cheap item from a chain store that won’t last the season. And don’t forget you can also sell or donate the quality clothes you no longer wear to these networks.

Develop your own style

Throw the season’s fashions out the window! Wear clothes that make you happy, comfortable and project your own personality and style. I’ve said it many times – the world would be incredibly dull if we were all the same. And that goes for what we wear. So embrace your inner fashionista and create a style that’s uniquely you.

“When you don’t dress like everybody else, you don’t have to think like everybody else.” – Iris Apfel

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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23/Jan/2024


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23/Jan/2024

We’re a country that loves a drink. Wine with dinner, beer at the footy, cocktails at the local bar with friends.

But what if your drinking is getting a little out of hand? What if you’re having too much of a good thing??

It may be time to take a break while you assess your relationship with booze.

What’s a safe amount of alcohol to drink?

The Australian Alcohol Guidelines recommend that ‘to reduce the risk of harm from alcohol-related disease or injury, healthy men and women should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day. The less you drink, the lower your risk of harm from alcohol’.

The guidelines also recommend that children under 18 and pregnant or breastfeeding women don’t drink alcohol.

It’s important to note that consuming alcohol within the recommendations of these guidelines will reduce your risk, but there’s still a risk. Read the government’s info ‘How much alcohol is safe to drink’ to find out more.

How does alcohol affect your health?

There are many ways that regular alcohol consumption can negatively affect your health.

It can interact with your meds – including commonly used medications such as non-steroidal anti-inflammatories (e.g. ibuprofen) and disease-modifying drugs (e.g. methotrexate), causing problems such as ulcers, bleeding in the stomach and liver damage. Be aware of the risks, and always read the labels and consumer medicine information for all your medications about side effects and interactions. Talk with your doctor/pharmacist for more information about alcohol and your musculoskeletal or pain meds, as well as any other medications you take.

It increases the risk of a gout attack. If you have gout, drinking too much alcohol, especially beer, can increase your risk of a painful attack.

It affects your sleep. Getting sufficient quality sleep is vital for our overall health and wellbeing. However, people with musculoskeletal conditions often struggle with sleep issues – getting to sleep, staying asleep and feeling fatigued when they wake up. So while the idea of a nightcap to help you wind down and relax in the evening may sound like a good idea, alcohol will actually affect the quality of your sleep. Even if you sleep through the night, you’ll likely wake up feeling unrefreshed and foggy. To find out more about the relationship between alcohol and sleep, read this article from the Sleep Foundation.

It increases your risk of developing cancers and other serious diseases – this includes heart disease, cirrhosis (or scarring) of the liver, diabetes, mental health issues, stroke and high blood pressure. For more info, read ‘What are the effects of alcohol’.

It increases your risk of getting injured. If you’ve been drinking, especially if you’ve become tipsy or drunk, you’re more likely to injure yourself. When you become drunk, you lose your balance and coordination, increasing the risk of falling. You’re also more likely to engage in risky behaviours, such as driving, putting yourself and others at risk.

It can affect your mental health. Many people often turn to alcohol to relax after a stressful day or if they’re feeling a bit down. And it may provide a very temporary boost to their mood, but it doesn’t last. In the long run, drinking can contribute to feelings of depression and anxiety. It can also make it harder to deal with stress.

Benefits of putting a pause on the plonk

Whether you decide to reduce your alcohol intake, have a few alcohol-free days each week, or go without alcohol for a month or longer, you’ll immediately see some benefits. These benefits will be greater the longer you go without alcohol but will include:

Weight loss. If you’ve been struggling to lose weight, cutting your alcohol intake will definitely help. Alcohol is high in kilojoules, which provide no nutritional value. It can also make you feel hungry and may lead to choosing unhealthy foods to fill the hunger (hello 2am greasy kebabs smothered in garlic sauce ?).

Improved sleep. As mentioned earlier, alcohol interferes with the quality of your sleep.

No hangover. A pounding head and nausea are the price we pay for a night of overindulgence. As are the recriminations and the ‘never agains’ ?. Reducing/stopping your alcohol intake will take care of this. And just think of all the things you can enjoy on a Sunday morning without the morning after hangover!

You’ll save money. On the nights out at the pub/bar (wow, cocktails, cha-ching), on the cab/Uber ride home, or on the alcohol you buy to drink at home. It all adds up – to stacks of cash! Use the money you’d typically spend on grog and treat yourself to something special – like a massage, a new outfit or gold class movie tickets.

More meaningful time with family and friends. It’s amazing what you learn about each other when you take the time to listen and interact without alcohol getting in the way. Try doing different things together instead of sitting around drinking or hitting the pub – for example, going for a walk in the local park or bushlands, having a gaming marathon or making yummy mocktails.

Better performance at work. Waking up with a hangover or sleeping poorly because you’ve been drinking affects your ability to perform at your best at work.

Tips to help you reduce the hooch

Make a plan. Once you’ve decided you’re going to reduce the amount of alcohol you drink (or stop drinking entirely), you need a plan of attack. It can be tough going, especially if drinking has become a habit or an addiction.

Consider the following questions, and write down your answers. Put them somewhere prominent so you can refer to them when you need support or encouragement.

  • Why do you want to reduce or quit alcohol?
    Is it for health reasons? The impact it’s having on your personal relationships or work? Why is it important to you that you reduce or stop?
  • What are your limits?
    Are you quitting alcohol entirely or reducing the amount you drink? Choose a limit for how much you’ll drink, but make sure it’s within the safe drinking guidelines. And include some alcohol-free days each week.
  • What are your triggers?
    Why do you drink? And when? Do you always have a glass of wine while preparing dinner? Or have beers with your mates when you knock off work? Do you drink to help manage your anxiety? Or your pain? What makes you pour a drink or head to the pub?
  • What are your strategies to deal with these triggers?
    For example, if you always drink a glass of wine while preparing dinner, swap it for herbal tea or soda water with a slice of lime or lemon. If you always drink with mates after work, let them know you’re trying to reduce or quit drinking, and stick to non-alcoholic drinks, or suggest you all do something else together. If you drink to deal with anxiety or pain, it’s essential to know that alcohol can actually make it more difficult to manage anxiety and can make your pain worse, so finding healthier ways to manage your pain or anxiety will be better for you in the long run.
  • Who’ll support you?
    It can be challenging to quit or reduce alcohol alone. Tell your family and friends what you’re doing. They can encourage you and may even join you. Talk with your doctor and get information and advice to help you achieve your goal. If you’ve been using alcohol to manage your pain, discuss alternative pain management strategies. The same goes if you’re drinking to manage anxiety or depression.

Get professional help. Many people can help you if you want to reduce or quit alcohol. Your doctor is a great person to start with as they know you and your health conditions. There are also many support organisations to help you. DrinkWise has a range of resources to give you the facts about drinking and its impacts on you. They also have a comprehensive list of organisations that can help you. Check out their website for details.

Know a standard drink size. It’s very easy to drink too much if you don’t know what a standard drink is – whether it’s beer, wine or spirits. Read the ‘Standard drinks guide‘ to find out about drink sizes and see if you’re drinking standard drinks. The answer may surprise you.

Remove temptations. Don’t have alcohol out in the open, or remove it from your house altogether. If it’s not within easy reach, you’re more likely to stick to your goal.

Drink slowly. Sip your drink and actually enjoy the flavours. Take a break between alcoholic beverages and drink mineral water or a mocktail instead.

Finish your glass before you top it up. It’s hard to keep track of how many drinks you’ve had if it’s topped up before you’ve finished drinking.

Don’t drink on an empty stomach. Alcohol is absorbed into your bloodstream through your stomach and small intestine. Any food in the stomach will slow the rate at which alcohol is absorbed.

Get adventurous with low/no alcohol drinks. There’s such an enormous range available to try now, from wine to beers and mocktails (that are more than just soda water and fruit ?). There’s a big world of delicious low and no alcohol drinks for you to enjoy.

Avoid people who aren’t supportive of your efforts. Sometimes people just don’t get it – the reason you want to give up or reduce your alcohol intake. They may have the ability to derail your goals, so avoid people that don’t support what you’re trying to do.

Give yourself a break. Quitting or reducing alcohol can be difficult. If you stumble and drink more than you’d planned, just brush yourself off and learn from that misstep. Don’t throw your hard work away over one mistake.

Originally written and published by Lisa Bywaters July 2021.

 

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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23/Jan/2024

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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16/Nov/2023

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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16/Nov/2023

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?

FIRST WRITTEN AND PUBLISHED BY LISA BYWATERS IN SEPT 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

Reference

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


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25/Oct/2023

Gardening, pain and musculoskeletal conditions

Gardening’s a wonderful way to get out in the fresh air and sunshine. It can also be extremely relaxing, and it’s often a good workout.

But if your condition sometimes impacts on your ability to garden, there are many things you can do so that you can still get into your garden and enjoy yourself.

  • Pace yourself – don’t try to do too much in one go. And take regular breaks. This’s a good opportunity to rest – but also to sit back and admire your work, contemplate what to do next, and imagine future gardening projects.
  • Contain it – use pots and other containers for small, manageable gardens. You can use regular garden pots or containers, or be creative and use other containers you have lying around – e.g. old wheelbarrows, teapots, colanders, tyres, boots. Check out Pinterest for some great ideas.
  • Create raised garden beds – this will take a bit more planning and work, but by raising your garden beds you can access them with less bending or kneeling. Perfect if you have a sore back, hips or knees.
  • Use thick handled tools – there are a wide range of thicker handled garden tools that are great if you have painful hands or difficulty gripping. You can also buy thick rubber or foam tubing from the hardware store, cut it to length and fit it over the handles of your existing gardening tools.
  • Use cushioned knee supports – knees pads, kneeling mats, or even gardening stools can help cushion and protect your knees and help you get up and down off the ground.
  • Get some help – whether it’s family, friends, or a local handyman or gardener, get some help if you have some big jobs that need doing – e.g. creating raised garden beds, pruning trees, mowing lawns. You don’t have to do everything yourself.
  • Keep hydrated – make sure you drink plenty of fluids. Gardening can be hot, strenuous work, so don’t let yourself become dehydrated. Keep a water bottle close by.
  • Talk with an OT – an occupational therapist can help you find ways to modify your activities to reduce joint pain and fatigue and save energy. They can also give you tips and ideas about different aids and equipment available.

These are just a few things you can do to stay active in the garden, so that you can get out in the fresh air and enjoy getting your hands dirty. If you love to garden, and have suggestions or tips for others, please let us know. We’d love to hear from you.

Originally written and published by Lisa Bywaters in May 2018.


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24/Oct/2023

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

 




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