self care - Musculoskeletal Australia (MSK)

06/Sep/2023

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

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

(Originally written and published by Lisa Bywaters 2020).

Call our Help Line

If you have questions about things like managing your pain, 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

21 ways to spring clean your life
A Kind Journey
6 self-care tips to help you spring clean your soul
Thrive Global
Break the habit
Alcohol and Drug Foundation
How can I look after my emotional wellbeing?
Versus Arthritis
Self-care September calendar
Action for Happiness

Lisa Bywaters

21/Jun/2023

It’s hard to believe we’re already halfway through 2023 😮.

I don’t know about you, but after years of forced-slowness I’m finding life incredibly busy and fast! Catching up with friends and family, working in the office, weekend adventures, professional development, hobbies, looking after my health – it can be a bit overwhelming. And when I’m feeling overwhelmed, I feel more pain, fatigue and anxiety.

Which is a problem 😕.

But I know from experience that having someone tell me to just relax or breathe 😑 isn’t going to help at the time. Especially if I’m already feeling time-poor and stressed.
What I have found works is taking advantage of micro-moments for self-care. Small pockets of time when I can look after myself.

Using these small moments for ‘me time’ is much more achievable than trying to shoehorn 30 minutes of yoga into my crowded mornings or planning and cooking MasterChef-worthy dinners every night 👩🍳. Using these moments for small acts of self-care to do what I need has really helped. I’m finding improvements in my anxiety, sleep quality, and pain.

But don’t just take my word for it. The World Health Organization (WHO) says the “sustained adoption of quality, evidence-based self-care interventions can reduce mortality and morbidities and improve health and wellbeing”. (1)

You too can maximise these micro-moments and reap the benefits of regular self-care. They can be done anywhere, anytime, and won’t cost you a thing. Here are some of our ideas for embracing micro-moments.

Get physical.

We talk about exercise a lot, but it really is a great way to look after your physical, mental and emotional wellbeing. Small bursts of activity can be added to your existing exercise routine for fun and to mix things up 🏃🤸🚴. Or if you’re not exercising regularly, they can help ease you back into becoming more active.

Exercise is so adaptable. You can do it on your own or with others. You can take two minutes to stretch and move at your desk or dance in your lounge for an entire song. You can take a short walk in your local park, mow your front lawn (unless it’s enormous – in which case, mow a section), clean out a cupboard, or do a five-minute cardio blast. Whether it’s structured or incidental exercise, it all adds up. And as they’re micro-moments, they aren’t large blocks of time. So you’re more likely to fit them into your day, less likely to become fatigued or strain yourself, and still reap some of the benefits of being active. And you may have a tidy cupboard or freshly mown lawn at the end! 😉

Breathe.

I know, I know. At the start of this article, I said that when someone tells me to breathe, it doesn’t work. But that’s usually regarding a ‘just breathe, Lisa’ when someone cuts me off in traffic 😣.

Now I’m referring to focused and controlled breathing. It’s a simple and effective technique to relieve pain and stress that can be done anywhere and at any time. You can do it at home, at work, on a train, in a waiting room, or in your car in traffic 😉. It’s useful when you’re trying to sleep or waiting for your pain meds to kick in. We take breathing for granted and often forget how effectively it relieves stress and anxiety. So remember to breathe…

“Breathing in, I calm body and mind. Breathing out, I smile.
Dwelling in the present moment I know this is the only moment.”
Thich Nhat Hanh

Use your senses.

I love this one 💜 and use it a lot. It’s where you use your five basic senses – touch, sight, hearing, smell and taste – to identify things in your current space that relate to those senses. You can find one thing per sense – for example, I can feel the warmth of my heat pack on my shoulder, I can see leaves falling outside my window, I can hear my cat running around the house like a lunatic🐈, I can taste my tea, and I can smell the orange oil in my candle.

Or you can try the 5, 4, 3, 2, 1 method. For example, 5 things you can hear, 4 things you can see, 3 things you can feel, two things you can smell, and one thing you can taste. And mix up the senses and numbers of things you’re finding depending on your situation. For example, when eating lunch, switch it to 5 things you can taste, 4 things you can smell, etc. It’s a great way of focusing on what you’re doing at that time.

Do a body scan.

The body scan is a type of meditation where you mentally scan your body from head to toe, paying attention to how each part feels. It helps you relax, become more aware of your body, and brings a sense of calm to your mind. Check out our short body scan script to help you get started.

Use your imagination.

What works for me won’t necessarily work for you. Plus, you don’t want things to become stale and boring. So mix it up. Read a chapter of a book, make balloon animals, do some guided imagery, call a friend, plant a herb garden, knit, paint, sculpt, fly a kite, breathe deep of your first morning coffee… whatever makes you happy, relaxes you, brings you into the moment, and sharpens your attention. Do it.

Focus on the moment and savour the experience.

With such busy, active lives, we often miss some of the small joys and experiences. So slow down and focus. For example, when you’re eating an apple, savour the feeling of the first crunchy bite and the taste as the juices burst into your mouth. Or when you head outside for a walk, breathe in the cool, crisp smell of winter… what can you smell? When you’re catching up with a friend, really listen to what they’re saying and enjoy their company – remember it wasn’t so long ago that we couldn’t meet in person 😔. Focus on the moments and enjoy them.

“What day is it?” “It’s today,” squeaked Piglet.
“My favourite day,” said Pooh
Piglet & Winnie the Pooh

Drink water.

When you’re busy, it’s easy to forget to hydrate. But it’s vital for our health and wellbeing. Water lubricates and cushions your joints, aids digestion, prevents constipation, keeps your temperature normal and helps maintain blood pressure. It carries nutrients and oxygen to your cells, flushes out toxins, and cushions the brain and spinal cord. It can also help prevent gout attacks, boost energy levels and fight fatigue. It’s practically magic! ✨ Make sure you grab your glass or water bottle and drink up throughout your day.

Go to the toilet.

I’m sure it’s not just me who gets caught up in work or another activity and thinks, “I’ll go to the loo as soon as I finish X, Y or Z”. But before you know it, you don’t just need to go, you really NEED to go 😶. And even though I’m pretty sure it’s a physical impossibility, I always have visions of Grandpa Simpson’s kidneys exploding from not going to the toilet. So please, just go to the toilet when your body tells you it’s time 😊.

Reflect.

When cleaning your teeth, think about your day. What are you looking forward to? What are two things you really want to achieve? What went well in your day? What two things are you thankful for? Take a small moment to reflect on your upcoming day or the day that’s been.

“Learn from yesterday, live for today, look to tomorrow, rest this afternoon.”
Charles M. Schulz

Leave your phone at home.

Relax!! I don’t mean all the time. (I had palpitations reading that too 😂😉)

Our phones are so much a part of our lives that it‘s hard to imagine not having them with us. But every now and then, leave your phone at home when you go outside. You won’t be distracted by the constant ring, dings, alerts and chirps it makes. And you can focus on the world and people around you.

Declutter.

Feel like you’ve got clutter and mess invading all of your spaces? Spend five minutes tidying one area and putting things back in their place. Do this once daily, and you’ll soon feel calmer and more relaxed. Don’t like cleaning? Pop on some music and do what you can in the space of one or two songs. Then stop cleaning, go do something else and enjoy the calm.

“Out of calmness comes clarity.”
Trevor Carss

Stretch.

Another one of my faves. Stretching is great for loosening up tight, stiff muscles and joints that have been in one position for long periods. I love stretching my arms above my head or arching my back when I’ve been sitting at my desk for some time and feeling stiff… bliss. It doesn’t take long, and it feels so good 😊

Versus Arthritis have some videos with various stretches for you to try. They’re a bit longer than a micro-moment but worth checking out. Watch them and find the ones that work for you. Or speak with a physio about stretches you can do daily to ease muscle tension and pain.

Hug someone.

Being able to touch or hug others reduces stress, anxiety, and depression and makes you feel good. And here’s a tip from me to you: don’t save your hugs for when you’re feeling down. Hug each other when you feel happy, excited, or just because it’s Wednesday 😍.

“A hug a day keeps the demons at bay.”
German Proverb

Plan a meal or two for your upcoming week.

Having an idea about what to cook during the week can be challenging and often stressful. But pre-planning a meal or two (or more if you’re able) can help immensely. Think about your week ahead – what are your time commitments and responsibilities? Do you have time to be creative and adventurous with your meal planning? Or do you need to keep it basic and simple? What do you have in the fridge, freezer and pantry? Once you’ve established all that, write down some meal ideas, pick up any extra ingredients you need, and you’re on your way!

Give yourself time.

Hands up if you’re often rushing from pillar to post, trying to get everything done in the shortest amount of time ✋✋✋. It can be hectic and exhausting.

When you can, build some extra time into your work commute and school drop-off/pick-up to allow for the inevitable traffic issues, lost schoolbooks, and forgotten lunches, so you can arrive at your destination as calmly as possible. Do the same at work – avoid back-to-back meetings when you can so you can catch your breath, write down your thoughts, drink water, have a snack, review your notes etc. This will make you more productive and less stressed.

Get changed.

Is there anything more wonderful at the end of a long day than getting changed out of your work clothes and getting into something relaxing and comfy? Especially now that winter is here? Whether it’s your favourite trackies, or the most relaxing of all, your oldest, softest pyjamas 😊, when you’re at home and in the cosiest clothes, all feels calm and right in the world.

Finally.

As with any changes to your habits and behaviours, you need to start small. Pick one of these ideas, or one of your own, and start adding it to your day. Just a micro-moment here and there. Over time you can add others and/or more time to the ones you’re doing.

Changing the way you do things takes time, patience and practice. But it’s worth persevering to reap the rewards of these small acts of self-care 💚.

Oh, one last thing.

It’s important to recognise that self-care can’t and won’t solve everything. Sometimes we need help – whether for an exercise program, mental health, housework, or whatever. This help may be from our family or friends, or it may be professional help. Don’t be afraid to ask for it.

Contact our free national Help Line

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

More to explore

10 micro-changes to kick-start a healthier you
Age Sister
10 self-care micro-habits to transform your day
Self-care Society
24 self-care tips for anyone living with chronic pain
BuzzFeed
6 research-based self-care tips
Psychology Today
The power of micro acts of self-care when you’re ‘crazy busy’
The Work Psychologists
The power of pausing: Embracing micro-mindfulness
Medito Foundation
Want to make healthy changes in your life? Start small.
Musculoskeletal Australia

Reference

(1) Self-care interventions for health, WHO, 2022.

Lisa Bywaters

18/May/2023

How to keep up (or start) walking for health and pleasure when it’s cold outdoors

It’s not quite winter yet, but it sure feels like it!

And if you’re like me and love to get outdoors and walk, it can be a little tough staying motivated when it’s cold, wet and wintery. But there are things you can do to boost your motivation, stay active and even come to relish the experience of walking in colder weather.

But, I hear you ask, why would any sane person want to get off their warm, cosy couch, put aside the remote control and brave the elements??? Because exercise doesn’t take a break for the colder months 😐 and we need to engage in regular, consistent exercise year round.

And while it can be challenging at times, we all know how much better we feel after we hit the pool, go for a walk, or take part in an exercise class. Being active every day helps us manage our pain, get better quality sleep, and improve our mood. It also helps us manage our other health conditions. And it gets us out of the house so we can connect with others – our friends, teammates, gym buddies, and other people walking their dogs in the park.

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

Timing is everything

Plan to go walk when your body has had a chance to loosen up. Do some stretches, or have a warm shower to relax your muscles and joints so you can walk more easily and with less pain. The Arthritis Foundation has some basic stretches you can use before you head out the door.

Dress for the weather

Your usual exercise gear may not cut it when it comes to walking in colder weather. You need to think layers. The clothes closest to your skin should draw moisture away from the skin (known as wicking) so your skin doesn’t stay damp. It should also dry quickly. Look on the labels for mention of wicking or polypropylene. Avoid cotton. When cotton clothes get wet, they stay wet, making you colder.

Next, add an insulating layer of fleece or wool to keep you warm. And finally, add a layer that will resist wind and rain. The beauty of layers is that you can take them off and put them back on if/when needed.

Choose bright colours so you’ll be seen through the fog and rain, even on the greyest days 👕👚🦺. And at the risk of losing my Melbournian status 😉, there’s something lovely about ditching the black clothes and wearing bright colours on a gloomy day.

There’s no such thing as bad weather, just the wrong clothing, so get yourself a sexy raincoat and live a little.“ Billy Connolly

Now accessorise!

I’m not talking bling here, 💎💍 though; like adding colour, bling can definitely brighten your day 😊. But I’m referring to appropriate socks and footwear. It’s best to wear walking shoes that are waterproof or dry quickly. And they need good traction – it can get very slippery out there! If you’ve got old shoes from last winter, check the soles to ensure they’re still ok.

It’s important to know that the walking shoes you wear in warmer months are unlikely to be suitable for walking in colder months. The tops of these shoes are generally a lightweight mesh that lets air in to keep your feet cool. Not what you need on a cold walk!

You also need to protect your extremities (this is a must if you have Raynaud’s). Wear gloves or mittens, a hat that covers your ears, a scarf, sunglasses and sunscreen. Even in the colder months, your skin can be damaged by the sun’s rays.

Oh, and depending on the length of the walk you’re planning, you might want to take a lightweight backpack or bag for your water bottle and to store any of the layers you remove.

Get a walking buddy

Having a buddy to walk with can be fun and boost your motivation on cold days. This could be your partner, kids, family, friend, neighbour, pet 🐕🐈, or a walking group.

Or go on your own

Sometimes you just need some time to yourself.

Be aware of the walking surfaces

Slips, trips and falls are enemies of anyone with a musculoskeletal condition. So we need to take care out there. Uneven surfaces, moss, wet leaves or mud on footpaths and trails, and slick tiles at the shopping centre can all be dangerous. So keep an eye on the surfaces. And check out this info from MyHealth.Alberta.ca for some tips to lower your risk of falling.

Explore new areas

Whenever you can, take the time to explore new walking paths, rail trails, parks, or neighbourhoods. It’s amazing what you discover when you go beyond your own backyard.

Always check BOM 💣

Visit the Bureau of Meteorology (BOM) or your weather channel of choice, and get the weather and rain forecast. This will help you dress appropriately and may also affect your timing. If you like walking in the rain, you may decide to head out regardless. But if you’re not a fan, the radar will give you an idea of when to go (just don’t forget your umbrella – just in case).

Take your phone

It’s handy for listening to music, podcasts, and audiobooks and taking pics of the things you discover on your walk. It’s also essential for safety. Unfortunately, accidents can happen to us all, so stay safe and take your phone in case you need help. Or so you can call someone to pick you up if the weather becomes nasty!! 🚗🚓🚕

Add some mindfulness to your walk

Much of the pleasure of walking outdoors comes from enjoying the beauty of the changing seasons. So on your next walk, focus on your surroundings and how you feel. Try using the 5, 4, 3, 2, 1 method. For example:

What are 5 things you can see – e.g. the stripes on your gloves, the different hues of autumn leaves, a dog chasing a ball, fluffy clouds, ducks enjoying rain puddles.
What are 4 things you can physically feel: e.g. your feet on the ground, your partner’s hand, the wind on your face, the way your stride lengthens as you get into your rhythm.
What are 3 things you can hear: e.g. leaves crunching under your feet, children laughing, thunder in the distance.
What are 2 things you can smell: e.g. cut grass, rain coming.
What is 1 thing you can taste: e.g. your coffee traveller. ☕

Walk indoors

If you’re not a fan of exercising in cold and wet weather or you’re worried about slippery wet surfaces, walk indoors. Do laps of your home, hire/buy a treadmill, or walk briskly in your local shopping centre, gym or community centre.

Stay hydrated

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

Set yourself a goal

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

“Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is really no such thing as bad weather, only different kinds of good weather.” John Ruskin

Contact our free national Help Line

More to explore

10 tips for cold weather exercise with arthritis
Arthritis Foundation
Bad weather is good for you: take a walk in the wind and rain
The Guardian
Exercising when it’s cold out
Musculoskeletal Australia
How to stay warm on a winter walk
National Trust (UK)
Just keep walking
Musculoskeletal Australia
No excuses: How to layer up for walking in cold weather
Harvard Health Publishing
The benefits of winter walking for arthritis
Arthritis Foundation
The wonders of winter walking
British Heart Foundation
Winter walking tips: Lower your risk of falling
Alberta Health Services

Lisa Bywaters

20/Apr/2023

DYK for many years it was believed that ancient Egyptian pharaohs Amenhotep (Amenophis) II, Ramses II (“The Great”), and his son Merenptah all had ankylosing spondylitis (AS)? In 2002, scientists examined X-rays of their mummies and found what they believed were radiological signs of AS. Cool story. And, if you have AS, it’s a mic drop moment. 🎤 Boom!

Unfortunately, this has now been debunked 😑 and the mummies show signs of a completely different condition. But let’s not let facts get in the way of a good story 😁. And let’s find out about AS.

Ankylosing spondylitis is an inflammatory arthritis that causes inflammation in the spine and the joints that connect the lower spine to the pelvis (sacroiliac joints). This inflammation causes back pain, stiffness and reduced mobility in the spine.

The good news is there are effective treatments for AS.

What causes it?

Ankylosing spondylitis is an autoimmune disease. That means it occurs as a result of a faulty immune system.

Instead of identifying foreign bodies (e.g. bacteria, viruses) and attacking them to keep you healthy, your immune system mistakenly targets healthy tissue in and around your joints, causing inflammation and pain.

We don’t know why this happens. Genes are thought to play a role. You’re more likely to get AS if your family has a history of it. Most people with AS have the gene called HLA-B27; however, this gene can also be found in people who don’t have AS.

Since this gene doesn’t automatically lead to the development of AS, scientists believe a complex mix of genes and environmental factors may be involved.

We used to think AS affected more men than women, but recent research suggests men and women are affected relatively equally. AS tends to develop in late teens and early adulthood.

Symptoms

The symptoms vary from person to person. The most common are:

Pain and stiffness in the back, buttocks or neck, often worse after waking or resting and relieved by exercise and movement.
Enthesitis, or inflammation and pain where tendons or ligaments connect to bone. Common areas for enthesitis are in the front of the chest where the ribs join the breast bone, the back of the heel (Achilles tendon) or underneath the foot.
Fatigue or extreme tiredness that doesn’t get better after sleep or rest.

Other symptoms can include:

In AS, due to chronic inflammation, new bone may grow around the joints in the spine. This can lead to permanent stiffness in the back and neck of some people with AS. In severe cases, the bones of the spine can fuse together; however, this can usually be prevented by starting appropriate treatment as early as possible.

Symptoms may change from day to day. At times your symptoms (e.g. pain, fatigue, inflammation) can become more intense. This is a flare. Flares can be unpredictable and seem to come out of nowhere.

Diagnosis

If you have ongoing back pain and stiffness or other symptoms of AS, it’s essential that you see your GP. Getting a diagnosis as soon as possible ensures treatment starts quickly. This will give you the best possible outcomes.

No single test can diagnose AS, so your doctor will use a combination of tests. They may include:

Your medical history. Your doctor will ask about your symptoms, family history and other health issues.
A physical examination to assess joint tenderness, flexibility, and stiffness.
Genetic testing to look for the HLA-B27 gene.
Blood tests to check for inflammation.
Scans such as an X-ray and MRI (magnetic resonance imaging) to look for joint inflammation and damage.

Your GP will refer you to a rheumatologist if they think you have AS. Rheumatologists are doctors who specialise in diagnosing and treating problems with joints, muscles, bones and the immune system.

Treatment

Ankylosing spondylitis is treated using a range of different treatments, including medicines, regular exercise and self-care.

Medicines

The two main types of medicines used to treat AS and help manage its symptoms are NSAIDs and targeted therapies:

Non-steroidal anti-inflammatory drugs (NSAIDs) are nearly always used as the first medicine to treat the pain, inflammation and stiffness of AS unless there’s a reason you can’t take them. Research shows that NSAIDs are very effective in managing symptoms of AS. Some people may need to take them regularly, while others will only take them as needed. This will depend on your symptoms and how you respond to the NSAID.

Your rheumatologist will discuss how often you should take NSAIDs and their long-term benefits and risks. There are many different types and brands; some are over-the-counter, while others are only available on prescription.

Targeted therapies are medicines that ‘target’ specific proteins in the immune system that produce inflammation. They include biological disease-modifying anti-rheumatic drugs (biologics), biosimilars and targeted synthetic disease-modifying anti-rheumatic drugs. These targeted treatments have dramatically improved the quality of life for people with AS who need more than NSAIDs to manage their condition.

Your rheumatologist will talk with you about using these medicines if you need more than NSAIDs to manage your condition or if you can’t take NSAIDs.

Exercise

This is the most important thing you can do to help manage your AS. Exercise can improve symptoms, including stiffness, pain, fatigue, breathing capacity and posture. It helps increase your flexibility and range of movement, so it’s easier to do many everyday tasks.

As soon as possible after receiving your diagnosis, you should ideally begin a personalised exercise program developed by a physio or exercise physiologist (EP) and aim to do some exercise every day. Being active is also essential for your overall health and wellbeing. It helps keep your muscles, bones and joints strong so that you can keep moving. It reduces your risk of developing other conditions such as heart disease, osteoporosis, diabetes and some forms of cancer. It boosts your mood, benefits your mental health, helps with weight control and improves sleep.

Self-care

As well as taking your medicines as prescribed and exercising regularly, there are other things you can do.

Learn about your condition. Understanding AS allows you to make informed decisions about your healthcare and actively manage it.

Manage your weight. Being overweight or obese increases inflammation throughout your body. This inflammation affects not only your joints but also blood vessels and insulin levels. This can increase your risk of chronic health conditions such as heart disease and diabetes. Losing weight is an important thing you can do to reduce your risk of these conditions and reduce your AS symptoms. Being overweight or obese also limits the effectiveness of some medicines used to treat AS. Losing weight can be challenging, so if you need to lose weight or advice on healthy eating, talk with your doctor or dietitian.

Learn ways to manage your pain. Pain is the most common symptom of AS, so it’s crucial to learn ways to manage it effectively. Read our A-Z guide for managing pain for more information.

Work closely with your healthcare team. The best way to live well with AS is by working closely with the people in your healthcare team (e.g. GP, rheumatologist, physio). Keep them informed about how you’re doing and if you’ve experienced any changes in your symptoms or tried new medicines, complementary therapies, supplements or other treatments.

Use aids and equipment. Supports such as long-handled shoehorns, reachers and canes can reduce joint strain and make life easier, especially if your condition has reduced your flexibility and mobility. An occupational therapist can advise you on aids, equipment and home modifications.

Sleep well. Not getting enough quality sleep can worsen your symptoms; however, getting a good night’s sleep when you have chronic pain can be difficult. If you’re having problems sleeping, talk with your doctor about how to deal with this.

Manage stress. Stress can also aggravate your symptoms, so learning to deal with stress is extremely helpful. Things you can do to manage stress include planning your day and setting priorities, using relaxation techniques such as going for a walk, getting a massage or listening to music, and, where possible, avoiding people and situations that cause you stress.

Practise mindfulness. Regularly practising mindfulness meditation can improve your mood, relieve stress, improve sleep, improve mental health and reduce pain.

Eat a healthy, balanced diet. While there’s no specific diet for AS, it’s important to have a healthy, balanced diet to maintain general health and prevent weight gain and other health problems, such as diabetes and heart disease.

Quit smoking. Smoking cigarettes harms your general health, negatively affects your bone health, and increases inflammation.

Seek support from others. You might find it helpful to contact the Ankylosing Spondylitis Australia or the Ankylosing Spondylitis Group of Victoria and speak to others who have AS and know what you’re going through.

Complications

Some people with AS develop an eye problem called iritis or uveitis, which causes a painful red eye with blurred vision and sensitivity to light.

If you develop eye symptoms, you’ll need to quickly get your eye checked and treated by an ophthalmologist. Treatment is usually with prescription eye drops, which reduce the chance of permanent eye damage.

Understanding this risk and knowing what signs to be alert for can reduce the risk of eye damage. Ask your GP or rheumatologist what you should do if you develop any eye symptoms.

One last thing

If you think ankylosing spondylitis sounds like a dinosaur, you’re not far wrong. There was a dinosaur called an ankylosaurus. So, what you’ve lost in ancient pharaohs, you’ve gained with a very impressive dinosaur 🐉 😉.

Contact our free national Help Line

More to explore

About the disease
Spondylitis Association of America
Ankylosing Spondylitis
National Institute of Arthritis and Musculoskeletal and Skin Diseases
Ankylosing spondylitis
painHEALTH
Ankylosing spondylitis
Versus Arthritis
Back yourself: Taking control of AS
abbvie
National Axial Spondyloarthritis Society
Patient education: Axial spondyloarthritis, including ankylosing spondylitis (Beyond the Basics)
UpToDate

Lisa Bywaters

20/Apr/2023

NB: This article refers to unpaid or informal carers – people who provide care to those who need it within an existing relationship, such as a family member, a friend or a neighbour (1) – and not professional carers.

DYK, there are almost 2.7 MILLION carers in Australia?(2) That’s about 1 in 10 Australians 😮.

Carers are incredibly diverse. They come from all backgrounds, lifestyles, genders and ages.

You’re a carer if you care for a family member or friend with a physical or mental health condition, disability, or is frail due to old age.(3) You may share the caring role with others or do it alone. And the time spent caring for someone could be from a few hours a week to caring for them 24/7. You may be a carer for a short period while someone is recovering from an illness, injury or surgery or for a more extended or indefinite period.

Being a carer can be very fulfilling and bring you closer to the person you’re caring for. But at times, it can also be demanding and stressful. Here are some practical tips to help you look after yourself and the person you care for.

R.E.S.P.E.C.T – Find out what it means to me

It can be difficult for any of us to accept that we need help. That our body or health has let us down, and we can’t manage on our own as we once could. This loss of independence can make us feel vulnerable, afraid, or angry.

When you become a carer for someone, it’s essential that you ask about their needs and how they want to be treated. This gives them control over their life and choices. It also maintains their dignity.

Respect goes both ways. Just as you must respect the person you care for and their choices, preferences and boundaries, they need to respect yours.

Discuss boundaries. Doing this from the outset with clear, open communication is essential. What are the needs of the person you’re caring for? What do they want your help with? And what don’t they want help with? What are you comfortable or able to do? Over time, you may need to revisit this as circumstances and needs change.

Understand personal choices. It’s sometimes hard for carers to understand why the person they care for may not follow suggestions made to them by health professionals, such as taking medicines as prescribed, exercising, or quitting smoking. Try to encourage – but not push or nag – the person you care for. But if you’re concerned their behaviour is adversely affecting their health, discuss it with them. Is there something that’s putting them off? Do they need more information so they can make an informed choice? Are they worried, scared, or unsure about the pros and cons of a treatment? Having a respectful conversation about these feelings is important. And you may need input from the relevant health professional to move forward.

Have fun together. Don’t let your relationship be consumed by the caring role. Have a cup of tea, discuss things you enjoy, go for a walk, visit parks/galleries/cafes, or share a hobby. Doing things together that don’t relate to health issues will give you both balance and quality of life. ☕

Care for yourself

You can’t pour from an empty cup – so take care of yourself first. Caring is rewarding but also tiring, stressful, and often lonely. You need to take care of your own physical and mental health so that (a) you don’t fall in a heap and (b) you can continue to be a carer. If you’re running on empty, you can’t give your best as a carer, daughter, husband, sister, friend, mum etc. Ensure you get enough quality sleep, eat well, exercise regularly, relax and take breaks, meet up with friends, and accept your feelings. I know, that’s a lot. 😴 Especially if you’re also working and have a family and other commitments. But you need to make your health a priority.

Look after your mental health. As a carer, you may experience a range of emotions that can be difficult to deal with. Be aware of and acknowledge these feelings. If you need help, discuss your situation with your GP, a psychologist, or the Carer Gateway phone counselling or online carer forum.

Get support. It’s hard for most people to ask for help, but you don’t have to do things alone. Whether it’s having someone to talk to about your stress or anxiety, help around the house, or respite care, options are available. Talk with your GP, contact Carer Gateway, or talk with a friend or family member. You might also consider joining a peer support group or seeing a mental health professional.

Attending health appointments

When caring for someone, you may need to attend some or all of their health appointments. Before attending any, you should discuss your role at these appointments with the person you’re caring for. For example, are they happy for you to discuss their health and ask questions, or would they prefer you provide silent support?

It’s a good idea to write a list of questions you’d both like to ask before you go. And, if there’s a lot, consider booking a longer appointment so you have the time to get through them.
Attending appointments also ensures you know of any changes to their health condition/s and treatments.

Managing medicines

Find out about the medicines the person you’re caring for is taking – the type, dose, and any possible side effects.

It’s easy to forget to take medicines regularly, especially if there’s more than one and they’re taken at different times of the day. Talk to your pharmacist about using a pill dispenser if this is a problem. They contain individually sealed compartments to help make taking medicine easier. You can buy a pill dispenser and do it yourself, or your pharmacist can do it for you.

You can also arrange with the pharmacist to do a Home Medicines Review. This review ensures the medicines are safe, effective, and taken correctly.

Making things easier

Access services. Many services are available to help make things easier for you and the person you’re caring for. The Commonwealth Home Support Program provides a variety of services, including delivered meals, respite care, domestic assistance, community transport and much more. Contact My Aged Care or your local council for more information.

Carer Gateway also provides info about accessing services to make life easier in and around the home.

Pace yourself. Caring can take a toll on you physically and mentally. So pace yourself, and don’t try to do everything at once. For example, stagger the cleaning over several days instead of cleaning the whole house at once. Or cook meals in larger batches to freeze the leftovers for those days when you don’t feel up to cooking, or you’ve run out of time. By pacing yourself, you’ll have more energy and feel less frazzled – which is good for you and the person you care for.

Investigate aids, gadgets and home modifications. There’s a huge range of aids and equipment available to help you manage. They can help reduce stress on muscles and joints, save energy, prevent fatigue, and make life easier – with everything from personal safety, bathing, writing, dressing, bedding, mobility, seating, and lifting.

Simple things like long-handled shoehorns can allow the person you care for to put on their own shoes. Items such as grab rails in the bathroom can make bathing easier and safer. To find out more, speak with an occupational therapist.

Sharing the care

Caring, while fulfilling, can sometimes be challenging work. It’s essential that there are others who can share the work to make it easier for the primary carer. This help could be in the form of cleaning, shopping, or being available for you to talk to. 🧡

As a carer, you need to know your limits and boundaries. For example, if you can’t lift the person you care for, seek alternative devices or assistance to make things easier. Occupational therapists can assess the home and suggest modifications, aids and equipment.

Carer payments

You may be eligible to receive government benefits to help you provide care. There are different payments depending on your circumstances and those of the person you care for. Visit the Services Australia website for more info.

Planning ahead

It‘s essential to think about Powers of Attorney and Guardianship if the person you care for can no longer make their decisions known. Planning ahead ensures that their wishes are met and they can make necessary plans.

Contact our free national Help Line

More to explore

Carer Gateway
Carers Australia
Caring for someone
Services Australia
Emotional support services for carers
Better Health Channel
How can I help someone with arthritis?
Versus Arthritis
Lifeline
Call 13 11 14 for 24-hour crisis support, information and referral
My Aged Care
Occupational Therapy Australia
Supporting carers
Department of Social Services

References

(1) Australian Government. Australian Institute of Health and Welfare. Informal carers. 2021.
(2) Australian Bureau of Statistics. 2018. Disability, ageing and carers, Australia: Summary of findings.
(3) Australian Government. Department of Social Services. Supporting carers.

Lisa Bywaters

07/Dec/2022

Travelling can be an incredible adventure, but it can sometimes cause anxiety and stress if you have a chronic condition. When you’re out of your normal routine, it can be impossible to know how you’ll feel each day and how this may affect your trip.

Here are some tips and tricks to help you get the most out of your trip and have a fantastic time.

“I wish I had never gone travelling.” Said no one ever.

Plan your trip

Take time to plan your trip carefully. Being proactive before you go away allows you to plan around your condition rather than have your condition disrupt your trip. You know how your condition affects you – using this information when planning will put you in control.

Give yourself plenty of time to pack and complete any tasks or household chores you need to do well before the day you leave.

Rest up. Even though you may be going on a holiday for rest and relaxation, try and get some rest before you leave. That way, you’ll have more energy to do and see what you want when you arrive at your destination.

Make your itinerary realistic. When you’re on holiday, it’s tempting to pack as much as possible into every single day; however, this can often lead to increased pain and fatigue. Plan rest days or less active days and create an itinerary that’s flexible depending on how you feel each day. It’s better to do less and prevent flare-ups than do too much and end up unwell.

Minimise long journeys where possible. Living in Australia, we know long distances are a part of life, whether travelling overseas or within Australia. However, try to avoid packing your itinerary with long plane, train, car, or bus journeys if you can. Make a list of the key sights you want to see, plan your travel around them and be realistic. If you will be travelling for long periods, plan rest stops and consider layovers to make it more achievable.

If you’re travelling by plane or train, ask for an aisle seat and take strolls up and down the aisles. This’ll help reduce stiffness, and muscle and joint pain. You can also do leg and foot stretches and other gentle exercises while seated.

Consider informing the airline of your medical condition. With advance notice, the airline should be able to:

provide you with wheelchair assistance and early boarding, if necessary
have airline personnel carry your luggage for you and/or lift it into the overhead bin
accommodate you with special shuttles and elevator platforms for boarding.

Talk with the transport operators before you leave. Contact the companies before your journey to see what assistance and services they can provide. This goes for all planes, trains, coaches, ships, boats – basically any form of transport operated by someone else. Let them know if you require help and if you have any mobility aids. Have the specifications of your mobility aids handy in case they need this information. Doing this before you go means the operators can be ready for your arrival and save you any potential stress or inconvenience.

Booking accommodation. When choosing your accommodation, always consider walking distance to other services, the number of stairs and the availability and location of lifts. Make sure you can drop your luggage off at your hotel if you arrive early – you don’t want to carry heavy bags any longer than necessary! Consider booking accommodation with a heated pool or spa, so you can exercise or relax in warm water to loosen sore muscles and ease painful joints.

“Oh, the places you’ll go.” — Dr Seuss

Packing for your trip

Pack light. Packing can be one of the hardest parts of travelling – what to take, what to leave at home – so if in doubt, leave it out. Lifting heavy bags on and off trains, buses and through airports increases your risk of injury and fatigue. When you travel, you also end up carting your luggage around more than you may realise. So packing light is essential. Check out some of the travel websites, articles, and blogs if you need tips and advice on packing.

Use lightweight luggage if you have it. If you’re buying new luggage, think lightweight and durable. Look for luggage with good wheels and handles that allow for easy manoeuvrability. A suitcase you can push rather than pull places the load squarely in front of you and means you don’t have to twist your wrists. If you don’t own lightweight luggage, see if you can borrow some from your family or friends.

Don’t forget to pack any special equipment or aids that help make life more comfortable, such as:

supportive pillows
lightweight hot/cold packs
orthotics, splints or braces.

Consider wearing a mask and using hand sanitiser when you’re on planes, trains and other public transport. Although many of us have gotten out of this habit, COVID is still around. And nothing spoils a holiday faster than getting sick 🤒. Masking and sanitising are the best strategies to reduce your risk of this occurring.

Separate your medicine. Keep your medicine in separate pieces of luggage to ensure you don’t lose it all should a piece of luggage become lost or stolen. Only carry enough medicine that you need for your own personal use. Pack in your hand luggage any medicine you may need access to quickly so you can get to it when needed.

Organise your medicines. Being away from your usual routine can make it easy to forget to take your medicine/s at the appropriate time. If you take medicines every day, consider using a pillbox with separate compartments for each day (but keep the original packaging with you). More information on travelling overseas with medicine and medical devices can be found on the Therapeutic Goods Administration website.

Check size restrictions on luggage and mobility aids with your travel agent, airline or other transport operators.

“Once the travel bug bites there is no known antidote, and I know that I shall be happily infected until the end of my life.” Michael Palin

Medical preparation

Get advice well in advance. Ensure regular blood tests and doctor visits are done before you leave. Discuss any concerns you have about travelling with your doctor (e.g. whether you need to adjust your medicine schedule if travelling to a different time zone).

Talk with your doctor about vaccinations, especially if you’re going overseas. This protects your own health, but also some countries, airlines and cruise lines require proof of certain vaccinations before entering or boarding. The Smart Traveller website has more information about vaccinations and overseas travel. Note: Some vaccines should be avoided if you have an autoimmune condition or take medicines that suppress your immune system. Your doctor or rheumatologist can advise you on this.

Check that your medicines are legal and not restricted or banned where you’re going. You can do this by contacting the relevant consulate or embassy; a list is available on the Smart Traveller website. Carry a letter from your doctor listing your medicines, the dosage and what they’re for, as well as your doctor’s contact details. Keep medicines in their original packaging, or if you’re using a pillbox, keep the packaging with the pillbox.

For more information about medicines and travelling, read Travelling with medications: A guide by the International Association for Medical Assistance to Travellers.

Stock up. Make sure you have enough medicines (for your personal use) to last until you return home. You may not be able to get the same medicines elsewhere – especially if you’re overseas.

Store your biological medicines properly. If you’re taking biological medicines (biologics or biosimilars), they may need to be stored at a specific temperature in a special travel wallet. Seek advice from your rheumatologist and the pharmaceutical company about this. Check with your airline/s to see if they can assist you, for example, with ice for the travel wallet or placing your medicine in the aeroplane’s fridge.
Make sure your container is clearly labelled with your name and contact information, or attach your boarding pass. And make sure you don’t leave your medicine on the plane!

Don’t place your medicines in with your checked luggage. The baggage compartment gets extremely cold while the plane is in flight, and your medicine may freeze and be ruined.

Fridges away from home. Once you’re at your destination, you should be able to use the mini-fridge in your hotel room to store your biologics. You should check that the fridge is adjusted properly to a suitable temperature. Also, in some countries, the power in a hotel room turns off when you leave the room. Ask the hotel staff about this upon arrival.
Contact the pharmaceutical company that makes your biological meds before you travel. Most have a customer support line and are an excellent source of information on the correct storage of medicines.

“Once a year, go someplace you’ve never been before.” Dalai Lama

Travel insurance

Know what you’re covered for. You can get travel insurance if you have a pre-existing condition such as arthritis, but it’s vital that you understand precisely what your coverage provides and whether it’s adequate for your needs. Different types of travel insurance will have different limitations on what’s covered, so shop around. A medical declaration form may be required in some instances. To learn more, check out our information on travel insurance for people with a chronic illness.

Coming home

Rest up. After your trip, take a day or so to unpack and rest before returning to your normal routine. Contact your healthcare team if you have to reschedule any medical appointments or have symptoms that need attention.

Extra tips and references

Look after yourself. Even though you’re travelling, you should continue to do the things that help you manage your condition and pain at home, such as regular exercise, eating a healthy diet and getting enough quality sleep. They’ll contribute to good physical and mental health and wellbeing and help you keep pain and fatigue in check.

Getting around airports. Websites for all Australian international airports and domestic terminals have accessibility information, as do the individual airlines. Check these out before you go.

Give yourself plenty of time to make flights and connections and deal with your luggage. That way, you’re not rushing, which leads to stress and anxiety. Rushing can also make you push yourself too hard and lead to increased pain and fatigue.

Choose your meals carefully. Most airport and rest stop food choices are high-fat, high-salt, highly processed foods that promote inflammation. Carry healthy snacks, drink plenty of water, and drink alcohol and caffeine in moderation.

Check out the blogs of other travellers with special needs. Stories of other people who’ve visited the places you want to go to and who have accessibility needs are often great resources to help you plan your journey.

Take it easy, and have a great time! Remember, your trip is meant to be fun. Travel can be associated with both physical and mental stress that can be magnified if you have a health condition that causes you pain. So when planning your trip, factor in a plan B – just in case your original plan needs to be altered to allow you time to rest or take it easy. For example, if you’d planned a walking tour of a place you’re visiting, look into alternatives such as hop-on/hop-off bus tours or riding a bike. Build enough flexibility into your holiday to allow for these alterations so that you’re relaxed and not stressed about staying on schedule.

By planning your trip carefully, being flexible with your schedule, and taking your condition into account, you can have a fantastic holiday.

So get out there and enjoy yourself!

“We live in a wonderful world that is full of beauty, charm and adventure. There is no end to the adventures we can have if only we seek them with our eyes open.” Jawaharial Nehru

Contact our free national Help Line

More to explore

10 tips for pain-free travel with osteoarthritis
HealthCentral
Advice for mature and older travellers
Smart Traveller
Advice for travellers with a disability
Smart Traveller
How to manage your PBS medicine overseas
Department of Human Services
International Association for Medical Assistance to Travellers
Nearly two-thirds of arthritis patients say they take fewer vacations because of their disease
Creaky Joints
Preventing joint pain on your summer travels
Hospital for Special Surgery
Smart Traveller
Travelling with medicines and medical devices
Therapeutic Goods Administration

Lisa Bywaters

07/Dec/2022

The year’s drawing to a close, and we’re exhausted. It’s been another tough one. 😯 It’s no wonder we’re all in the mood to forget the trials and tribulations of 2022 and eat, drink and be merry! ✨

But we also need to be mindful and take care. In our excitement to get into the festive spirit 🍸, there’s a very real chance we could end up in a painful heap.

So we’ve made a list (and checked it twice 😉🎄) of tips to help you celebrate without the stress, pain and fatigue. Because all we want for Christmas is family, friends and fun. 😊

It’s beginning to look a lot like Christmas: Brace yourself for the shopping madness

Plan around your pain and fatigue. Wear your most comfortable clothes and shoes, including orthotics if you have/need them. Shopping at this time of the year is almost an extreme sport! So you need to dress for it.
Grab your walking aid, your shopping list (a foggy brain makes remembering almost impossible) and your shopping buggy/bags.
Be kind to yourself, as you may feel exhausted for hours/days after your trip. If your battery was already low before you hit the shops, it might take some time to recharge and feel yourself again.
Consider wearing a mask and sanitising your hands regularly when you go into the crowded craziness of shopping centres and markets. Although many of us have gotten out of this habit, COVID is still around. Masking and sanitising are the best strategies to reduce your risk of getting sick.
Use a trolley or a shopping buggy, even if you only plan to buy a few things. It’ll do the heavy carrying for you, so you can avoid muscle and joint pain.
Use your assistive devices, such as walking aids, braces, and orthotics. If you have them, use them. They can make a big difference in how you cope while shopping and how you feel afterwards.
Take breaks. Shopping is exhausting and stressful, so take breaks when you need them. Be kind to your body, and don’t push yourself too hard, or you’ll pay for that over the coming hours/days.
Shop online. During the past few years, we learned just how many things could be purchased with a few quick mouse clicks (hello, shiny new shoes 😁). So visit your favourite stores online and save yourself some trips to the shopping centre. Just be sure to check the shipping details to ensure your goods arrive on time.
Shop local. You don’t need to visit the big shopping centres to find unique gifts or fresh produce. Small, independent local stores often have most of what you need. And many of these businesses have been doing it tough. So share the love and shop local.
Be kind to others. Your fellow shopper isn’t the enemy. Be patient, give them space, and be tolerant. The retail staff also deserve our kindness and empathy – they’ve been on the frontline for a long time. And if you feel yourself getting a little hot under the collar, just breathe… and remember we’re all going through tough times.

Dance of the sugar plum fairy: Festive feasting!

Rule #1 – don’t skip meals. It’s a common mistake to make. You’re anticipating a delicious lunch and/or dinner with all your favourite foods, so you skip meals to make space. But this can lead to overeating because you’re so hungry 😫 when you finally do get to eat. It’s also not a great idea to have an empty stomach when taking certain meds or drinking alcohol. So make sure you eat, even if it’s a small meal, to tide you over until you get to the main event.
Stay hydrated. The silly season is usually a hot time of the year, and it’s easy to become dehydrated. Especially if you’re drinking alcohol and/or playing backyard cricket, so keep the water flowing.
Cook/bake things ahead of time. Many foods we enjoy at our holiday gatherings can be made days and sometimes weeks before the big day. That means you don’t have to work yourself into a cooking frenzy on Christmas Eve and Christmas Day. And you’re more likely to enjoy yourself on the day if everything’s prepped and ready to go.
If you’re hosting, ask your guests to bring a plate. This shares the work and the cost and ensures those with special dietary requirements can bring food that accommodates their needs.
Slow down and relax. Really take the time to catch up with the important people gathered around the table 🧡 and enjoy sharing a delicious meal 😋.

Santa baby: Buying gifts

Take a leaf out of the big guy’s book 🎅 – write a list and check it twice. Knowing what gifts you’re looking for before you hit the shops will save you time, energy and money.
Consider spending less. It’s been a tough year financially for many of us, and things are only getting tougher. So it makes sense to be economical and save some dollars. You don’t want to head into 2023 with massive debts.
Make your own gifts. Embrace your inner creative guru and bake, paint, draw, build, knit or sew your presents. Another option is to make your own gift vouchers – for example, 1 hour of babysitting or dog walking.
Talk with your people about doing a Kris Kringle or Secret Santa gift exchange 🎁. It’s perfect if you have a lot of people to buy for. And they save money, time, stress and frustrating shopping expeditions.
Give gift cards and vouchers. They’re an excellent idea for someone who’s hard to buy for or already has everything. And you can get many of them online – without the hassle of changing out of your pyjamas or leaving the comfort of your couch 😄.
Donate to charity. Instead of buying a gift for those who have everything they want or need, consider donating in their name to their favourite charity.
When it comes to wrapping, gift bags are easier on sore hands than cutting paper and using sticky tape. They’re also a lifesaver for those of us who are hopeless at wrapping 😉.

Deck the halls: Decorating

Get the family involved. Put on some music and have fun with it. Decorating your home and your tree is all about the joy of the festive season, being together and the love of shiny tinsel 😊.
Keep it simple. Remember, what you put up has to be packed away. So if that thought fills you with dread, choose the ‘less is more’ option. Or plan to do it over a period of days, rather than all in one go.
Save your back when decorating the tree by putting your baubles and tinsel on a table or bench. That way, you’re not constantly bending over to pick them up.
Use a step ladder rather than overstretching. And if you have any balance issues, ask someone else to do the high stuff.
Remember, things don’t have to be ‘perfect’. That’s too much pressure. Things should be happy and festive, so fling some tinsel over the banister, a wreath on the door, and presents under the tree. Job done! 🎄

Rockin’ around the Christmas tree: Hosting gatherings

Keep it COVID-safe. As we know, COVID’s still around, as are many other bugs and germs. So it’s important to have plenty of soap and hand sanitiser available.
If you feel unwell, get tested, stay home, or cancel your gathering. That last one will be incredibly tough, as we’re so used to soldiering on through our aches, pains and fatigue, but if you think there’s even the smallest chance you have COVID, get tested and keep everyone safe by isolating until you know you don’t have the virus.
And ask your guests to do the same. Again, it’s a tough thing to do, but no one wants to get sick. Especially at this time of the year, when we’re already run down and are just looking forward to a break.
Keep it simple. As with decorating, keep your celebrations simple. Seriously after the year we’ve had, any celebration will be epic!
Take a seat. Get off your feet and rest when you need to.
Be medicine-wise.
- Over-the-counter and prescription medicine may help you manage pain and inflammation so you can enjoy your day. If you’re not sure what will work best for you, talk with your doctor or pharmacist.
- Watch the alcohol. Many medicines don’t mix well with alcohol, so find out if drinking while taking your meds is okay. If you can drink, avoid drinking to excess. Try mixing a small amount of bubbles with orange juice or soda water with white wine. Or choose zero-alcohol drinks and mocktails.
Give yourself a break when it comes to cleaning and packing up. Get the family and your guests involved – even if it’s simple things like folding up chairs or bringing dishes to the kitchen. And ask yourself – do you really need to do everything immediately? As long as you put away any perishables and get rid of rubbish, everything else can be done the next day after you’ve had a rest.

Have yourself a merry little Christmas: Taking care of you

Manage stress. Christmas and the holidays can be stressful, but you need to manage your stress as best you can or risk having a flare. So pull out your best stress management strategies and use them as often as you need to.
Pace yourself. When you’re hosting an event, it’s easy to get carried away and be constantly on the move. Gatherings can be a marathon, so pace yourself so you don’t run out of steam before the end. The same goes if you’re visiting others. Travelling to and from your home to theirs, being a witty conversationalist 😉 and just interacting with others can be exhausting.
Get some sleep, and rest when you need it. With so many events and gatherings happening at this time of year, it’s easy for our sleep to be disrupted. And we have enough problems with sleep at the best of times! Try as much as possible to stick to your sleep schedule and take rest breaks or naps when needed.
Stay active. Regular exercise is essential all year round for managing a musculoskeletal condition and chronic pain. It’s also important to help offset some of the extra kilojoules you may be consuming at this time of year. And it’ll help you deal with excess stress and sleep issues.
Listen to some tunes. Music helps to reduce anxiety, fear, depression, pain-related distress and blood pressure. And it’s an easy, cost-effective and enjoyable way to relieve pain🎵. Happy holidays everyone! From all of us at Musculoskeletal Australia, we wish you a happy, fun, safe and pain-free festive season. 🎄🎁🥗🍹

Contact our free national Help Line

More to explore

6 tips for managing the holiday season with chronic illness
The Mighty
30 tips for coping with chronic illness during the holiday season
Creaky Joints
A guide to having a less stressful Christmas
ABC Everyday
How to avoid holiday burnout when the pressure’s on
The Upside
Make the holidays free of pandemonium and pain
Arthritis Foundation (USA)
Navigating Christmas with a chronic illness
Patient
Top tips for managing pain over the festive season
London Pain Clinic
Top tips to cut the cost of Christmas
Choice

Lisa Bywaters

31/Aug/2022

Always laugh when you can. It is cheap medicine. – Lord Byron

I think there’s a reason we respond so positively to the memes, social media posts and jokes that poke fun at pain, chronic illness and the trials and tribulations that come from living with both.

Having a foggy brain isn’t particularly funny, being unable to sleep isn’t a joke, and pain – wow, that’s probably the un-funniest thing you can think of 😣. But we all tend to laugh at and share the well-crafted meme or post that pokes fun at these things because we identify with the truth behind them. And with the best ones, you can tell it’s been created by someone who knows what it’s like to live with pain and illness. You recognise a fellow traveller.

Laughter and humour are such powerful forces. Just think about the last time you had one of those huge, spontaneous belly laughs with family or friends. Something was said, a joke was told, or you all saw something ridiculous. You snort, giggle, and guffaw. Your eyes water, you gasp for breath, and your belly starts to hurt. When you look at each other, you laugh some more. When you finally do stop laughing, you feel euphoric. Everything seems better, and you feel happier 😊.

However, when you’re in the grips of pain, laughing is probably the last thing you feel like doing. But laughter can actually help you deal with your pain better. A good joke, a funny movie, or just seeing something silly can distract you from your pain and make you feel better, at least for a while.
Laughter also causes your brain to release some feel-good chemicals that boost your mood and make you feel more optimistic. They include endorphins, serotonin and dopamine. Endorphins are your body’s natural pain reliever; releasing them into the body temporarily reduces your feelings of pain. Serotonin produces feelings of calmness and happiness. And dopamine is part of your brain’s reward system and gives you a sense of pleasure. It also helps reduce feelings of anxiety.

Other health benefits of a good giggle

As well as helping you cope with your pain and the stress of living with chronic health issues, laughter has many other health benefits. Laughing regularly:

Is good for your lungs. It increases the amount of oxygen you breathe in, and if you do it often enough, it increases lung capacity by promoting deep breathing.
Is good for your heart and improves blood pressure and circulation.
Lifts your mood and provides relief from stress and anxiety.
Is exercise! That’s why it’s often called ‘internal jogging’. 🏃🏃
Decreases muscle tension.
Helps you relax.
Brings you closer to the people you’re laughing with.
May improve immune function.
Helps manage depression.
Improves sleep quality.
Is free! 😊

LOL ideas

To bring on the laughs, giggles, chortles, snickers, cackles and guffaws, give these ideas a go:

Watch/stream a funny movie or sitcom – check out these lists from Flickchart and Rolling Stone for their top picks.
Listen to a funny podcast – this list from Time Out will get you started if you need ideas.
Run through a sprinkler on a hot day.
Talk with a friend and reminisce about a funny experience you had together.
Watch cat / dog / panda videos (you’re welcome!). 😹
Grab the kids, friends, partner or housemates and play. Anything! … Keep a balloon off the floor. Throw a frisbee. Charades. Pub quizzes. Truth or dare. Never have I ever. The floor is lava…
Have a pillow fight.
Think about the funniest joke you ever heard or your best (worst) dad jokes.
Jump on a trampoline.
Take silly selfies and send them to your bestie.
Grab a microphone (or a hairbrush) and sing out loud!
Join a laughter club. Simply google ‘laughter clubs’ for your state or territory.

Laughter serves as a blocking agent. Like a bulletproof vest, it may help protect you against the ravages of negative emotions that can assault you in disease. – Norman Cousins

Sadly it’s not all fun and games

It’s important to remember that laughter and humour are temporary distractions from pain. They’re great, and we should definitely cram as much into our day as possible. Just for the sheer joy of it 🤡.

But when you have a chronic illness and persistent pain, a balanced treatment approach should include self-care, appropriate medications and medical care, a healthy lifestyle, exercise, mindfulness and, yes, laughter.

Laughter may not be the best medicine (as the old saying goes), but it’s pretty close to perfect.

So, make sure you take a dose (or better yet – several!) every day!

A good laugh heals a lot of hurts. – Madeleine L’Engle

Contact our free national Help Line

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

More to explore

How laughter works
HowStuffWorks
How laughter brings us together
The Greater Good Science Center at the University of California, Berkeley
How to use laughter to lift your mood
Happiful
Humor in psychology: Coping and laughing your woes away
PositivePsychology.com
Laughing is good for your mind and your body – here’s what the research shows
The Conversation
Laughter
Psychology Today
Laughter has serious benefits
Michigan State University
Laughter is the best medicine
Help.Guide.org
Mayo Mindfulness: Laughter for stress relief is no joke
Mayo Clinic
The health benefits of humor and laughter
Verywell Mind
The health benefits of laughter
Verywell Mind
Ways that humor can heal
PsychCentral

Photo by MI PHAM on Unsplash

Lisa Bywaters

21/Jul/2022

Self-care is a trendy 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 health, managing pain and fatigue, seeing your healthcare team regularly, learning about your musculoskeletal condition, and staying connected with family and friends. It also involves 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

This pillar has the sexiest and most user-friendly title 😜😝.

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.

“An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.” – Unknown

Contact our free national Help Line

More to explore

45 simple self-care practices for a healthy mind, body, and soul
Tiny Buddha
Developing a self-care plan
This information was developed for mental health professionals, however there are a lot of useful resources that are helpful for anyone wanting to learn more about self-care.
ReachOut
Does your self-care plan need some TLC?
Musculoskeletal Australia
Self-Care Starter Kit ℠
University at Buffalo, School of Social Work
This information was developed for students studying social work, and professionals working in the field, however there are a lot of useful resources that are suitable for anyone wanting to learn more about self-care.
The seven pillars of self-care
International Self-Care Foundation
How and why to practice self-care
Mental Health First Aid USA, National Council for Mental Wellbeing
How to make a self-care checklist that actually works for you
Healthline

References

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

Lisa Bywaters

21/Jul/2022

Looking for ways to put more ‘care’ into your self-care game? We’ve got 21 tips to help you!

1. There’s no perfect or right way to practise self-care

The first tip, and I can’t stress this enough, is there’s no perfect or right way to practise self-care. Sure, we can talk about the International Self-Care Foundation’s seven pillars, and we can push exercise, healthy eating and hand washing until the cows come home 🐄 🐄 🐄. But, if those things don’t resonate with you, or you have other pressing issues vying for your attention (e.g. dealing with a case of painsomnia), you’re not going to care about our messaging on those topics. Or, at least not at the moment.

2. Choose your own adventure

This leads us to tip number two. Self-care is like a ‘choose your own adventure’ story. It’s unique to you, your life, your specific set of circumstances and your choices.

3. Create your toolbox

Knowing the basic elements or tools of self-care (see the seven pillars) means you can choose what you need to help you manage at specific times. It’s like having a trusty toolbox filled to the brim with info about exercise, smoking cessation, healthy recipes, pain management strategies, guided imagery scripts and massage oil. You can pick and choose what you want or need. The key is knowing what’s available and how they can help you.

So far, we’ve been talking broadly about self-care. Now let’s look at some more specific tips our consumers and staff recommend.

4. Drink water

It lubricates and cushions your joints, aids digestion, prevents constipation, keeps your temperature normal and helps maintain your blood pressure. The amount of water you need varies from person to person and from day to day. There’s no ‘one size fits all’, but “as a general rule, men need about 10 cups of fluids every day and women need about 8 cups (add another cup a day if you are pregnant or breastfeeding)”. (1)

5. Plan your menu

You can take a lot of the stress out of your day if you sit and plan your week’s meals and snacks. Check what ingredients you have in your pantry, fridge and freezer, work out what you need to buy, and write it all down. Then all you hopefully need is one trip to the shops, and you’re sorted! No more – ‘what’s for dinner’ angst. 😐 Eatforhealth.gov.au has some info on meal planning and sample plans for men, women and children.

6. Get excited about exercise

Mix up your exercise routine with something fun and enjoyable to get you out of your exercise rut. Try Zumba, cardio, low-impact exercises, tennis, dancing, skipping, cycling, or trampolining. Head to your local fitness centre or gym, try an online class or download an app like Get Active Victoria. There’s something for everyone!

7. Just breathe

Our breathing can become shallow when we feel stressed, anxious, upset or in pain. This, in turn, can elevate blood pressure and increase the heart rate. It can also cause more tension. When you notice this happening, take some time to decompress. Relax your body. Focus on your breathing. Slowly take a deep breath in. Fill your lungs to a capacity that’s comfortable for you. Then slowly release this breath. Don’t release it in a sudden exhale, but control it, so it’s slow and smooth. Continue this deep breathing, and you’ll feel your muscles relax, and your mind calm.

8. Write it down

Write about the things that make you happy and grateful. Write about the things that went well in your day.

And write about the bad things. Not so you’ll continue to obsess about them, but so you can process your feelings and actions. This reflection allows you to devise strategies to prevent the bad thing from happening again, or ways to handle it differently in the future.

9. Fill your home with plants

Bring the outdoors in and enjoy the health benefits. Having plants in your indoor spaces can help relieve stress, improve mood, lower blood pressure and improve air quality. Just be sure to check that they’re not toxic for you, your family or your furry housemates. 🌼

10. Have a regular date night

Whether with your significant other or a bestie, having a regular date night scheduled gives you something to look forward to. It also means there’s less chance that other commitments get in the way of you spending dedicated time with that person, which is essential for nurturing your relationship. 🧡💚💛

11. Say no

We all want to please others, so saying no can be challenging. But you need to weigh up everything you have going on and decide whether you can take on something else. If you can’t, then say no. And don’t feel you have to apologise for doing so.

12. Discover new places

Embrace your inner adventurer and explore new places. Far or near – it doesn’t matter. The point is to get out in the world and experience new sights, sounds, smells and tastes. Immerse yourself in new experiences.

13. Listen to music

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

14. Pat your pets

Spending time with your pets is a wonderful tonic. It can decrease blood pressure, reduce feelings of loneliness, reduce stress, improve your mood and increase opportunities for exercise and outdoor activities. And they’re so much fun! 🐶😺

15. Get tidy and organised

Nothing can make you frazzled faster than not being able to find that ‘thing’ you’re looking for. So taking time to put things away in their place after you’ve used them, or reorganising your cupboard/pantry/child’s room, so that things are orderly and easy to find can bring a lot of calm to your life. The level of order you want to achieve is up to you. Although there are MANY social posts about the perfectly organised home, don’t fall down that rabbit hole. All you need to achieve is a space that makes you feel good and suits your lifestyle.

16. Eat mindfully

How often have you eaten dinner but can’t remember what it tasted like because you were watching TV? Or wondered how on earth you ate a whole packet of potato chips while scrolling through Insta? If this sounds familiar, try some mindfulness. You may have tried mindfulness meditation, but you can also be mindful when you do other activities, like eating. It simply means that you focus on the moment and the activity without being distracted. So when you’re eating, really take time to focus on the textures, smells and flavours and how the food makes you feel.

17. Get your meds sorted

Medicines are an important part of our self-care, but it’s easy to miss doses, get them mixed up with others meds or take them at the wrong time. So have a chat with your pharmacist. Ask questions about your medicines and supplements, so you’re fully informed about each one.

Many pharmacies have apps you can download that alert you when you need a new script, or you can download the MedicineWise app from NPS. If you take lots of medicines, or you find it hard to keep track of whether you’ve taken them or not, consider using a pill dispenser. You can buy one and fill it yourself, or your pharmacist can do this for you.

18. Listen to your body

Living with a chronic condition means that you need to be self-aware of how you’re feeling. If you’re exhausted, rest. If your back’s stiff, move. If you’re feeling sluggish, get some fresh air. If you’re feeling full, stop eating. Whatever your body is telling you, listen and take action.

19. Treat yourself

Many self-care posts we see on socials are very much of the ‘treat yo’ self’ variety. Going to a day spa, enjoying decadent foods, doing some online shopping, getting a pedicure, binging a favourite TV series, or travelling to exotic places. And why not? Why not indulge in pleasurable things that make you happy every now and again? As long as you’re not overindulging, overspending or overeating. Find the right balance and treat yourself. 😍

20. Stand up

We spend so much of our time sitting. In the car, on the couch, at the office, in waiting rooms. But we know that too much sitting can be bad for our health. It increases the risk of developing heart disease, type 2 diabetes and some forms of cancer. It also makes us feel tired, and our muscles and joints become stiff and sore from inactivity. So stand up and move regularly. Set alerts on your phone to remind you. Or download the Baker Heart and Diabetes Institute Rise & Recharge app, which helps reduce sitting time and encourages regular movement.

21. Play

We loved to play when we were kids. Chasing each other, making up games, not overthinking things and just having fun. But as adults, we become too busy for play. Or we feel silly or self-conscious about how we might appear when we play. But playing is fun! It helps us forget about our work and commitments. It lets us be in the moment and let our inhibitions go. Play relieves stress and allows us to be creative and imaginative. So rediscover playing – with your kids, pets, partner, and friends. Let your inner child loose, play and have fun! Rediscover chasey (the dogs love that one), play hide and seek, build a blanket fort in your lounge, throw a Frisbee, play charades, the floor is lava, or a video game tournament. There are no rules – just have fun!

Contact our free national Help Line

More to explore

Breathing to reduce stress
Better Health Channel
Get a houseplant, reap the health rewards
The Sydney Morning Herald
How to add more play to your grown-up life, even now
New York Times
How to treat yo’ self and others, too
University of Colorado Boulder
Self-love and self-care: What chronic illness taught me about both
Creaky Joints
Why you should add writing to your self-care routine
American College of Healthcare Sciences

Reference

(1) Drinking water and your health, Healthdirect

Older Posts

Call our Help Line

More to explore

Get physical.

Breathe.

“Breathing in, I calm body and mind. Breathing out, I smile. Dwelling in the present moment I know this is the only moment.” Thich Nhat Hanh

Use your senses.

Do a body scan.

Use your imagination.

Focus on the moment and savour the experience.

“What day is it?” “It’s today,” squeaked Piglet. “My favourite day,” said Pooh Piglet & Winnie the Pooh

Drink water.

Go to the toilet.

Reflect.

“Learn from yesterday, live for today, look to tomorrow, rest this afternoon.” Charles M. Schulz

Leave your phone at home.

Declutter.

“Out of calmness comes clarity.” Trevor Carss

Stretch.

Hug someone.

“A hug a day keeps the demons at bay.” German Proverb

Plan a meal or two for your upcoming week.

Give yourself time.

Get changed.

Finally.

Oh, one last thing.

Contact our free national Help Line

More to explore

Reference

How to keep up (or start) walking for health and pleasure when it’s cold outdoors

Timing is everything

Dress for the weather

There’s no such thing as bad weather, just the wrong clothing, so get yourself a sexy raincoat and live a little.“ Billy Connolly

Now accessorise!

Get a walking buddy

Or go on your own

Be aware of the walking surfaces

Explore new areas

Always check BOM 💣

Take your phone

Add some mindfulness to your walk

Walk indoors

Stay hydrated

Set yourself a goal

“Sunshine is delicious, rain is refreshing, wind braces us up, snow is exhilarating; there is really no such thing as bad weather, only different kinds of good weather.” John Ruskin

Contact our free national Help Line

More to explore

What causes it?

Symptoms

Diagnosis

Treatment

Medicines

Exercise

Self-care

Complications

One last thing

Contact our free national Help Line

More to explore

R.E.S.P.E.C.T – Find out what it means to me

Care for yourself

Attending health appointments

Managing medicines

Making things easier

Sharing the care

Carer payments

Planning ahead

Contact our free national Help Line

More to explore

References

“I wish I had never gone travelling.” Said no one ever.

Plan your trip

“Oh, the places you’ll go.” — Dr Seuss

Packing for your trip

“Once the travel bug bites there is no known antidote, and I know that I shall be happily infected until the end of my life.” Michael Palin

Medical preparation

“Once a year, go someplace you’ve never been before.” Dalai Lama

Travel insurance

Coming home

Extra tips and references

“We live in a wonderful world that is full of beauty, charm and adventure. There is no end to the adventures we can have if only we seek them with our eyes open.” Jawaharial Nehru

Contact our free national Help Line

“Breathing in, I calm body and mind. Breathing out, I smile.
Dwelling in the present moment I know this is the only moment.”
Thich Nhat Hanh

“What day is it?” “It’s today,” squeaked Piglet.
“My favourite day,” said Pooh
Piglet & Winnie the Pooh

“Learn from yesterday, live for today, look to tomorrow, rest this afternoon.”
Charles M. Schulz

“Out of calmness comes clarity.”
Trevor Carss

“A hug a day keeps the demons at bay.”
German Proverb