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22/Apr/2020

Feeling overwhelmed, exhausted, stressed and frustrated by 2020? You’re not alone! It’s been a bumpy ride so far. Filled with uncertainty, new pressures, lots of unknowns and a lack of control, many of us are feeling anxious, upset and vulnerable. When you have a musculoskeletal condition and live with regular pain and fatigue, the urge to retreat to your warm, cosy bed and pull the covers over your head can be very tempting.

But you’re strong – you’re a mighty warrior living with a chronic condition/s 🙂. You can take control of the situation and do something proactive by examining your self-care plan. Ask yourself – “is my pre-COVID self-care plan realistic now? Or does it need updating in light of the changes to my world?”

What is self-care

Self-care involves the things you deliberately do to take care of your physical, mental and emotional health and wellbeing. It’s the things you plan for (e.g. water exercise classes, visiting your specialist) and you make time for (e.g. mindfulness, taking your dog for a walk, talking with a friend).

You often see articles about self-care with pictures of day spas, yoga retreats and people exercising on the beach at sunset. All wonderful things to do to take care of your health – but when you live with a chronic condition, and you live with pain and sometimes crippling exhaustion, life’s not that glamorous.

So to create a self-care plan for yourself that’s realistic and achievable during isolation, throw those ideas out the window and let’s get real. Start by recognising and appreciating the things that you can do right now.

Some mornings it’s all you can do to get out of bed, let alone shower. So the very basics of self-care involve good quality sleep, a nutritious diet, exercise, looking after your mental health and keeping yourself and your home clean. If you have family, then you have that added responsibility as well, especially at the moment if you’re home schooling while juggling work.

So wow – that’s already a lot! So let’s break it down into bite-size chunks

Get some sleep

Easier said than done I hear you say. But getting good quality sleep is crucial for our everyday functioning. If it’s an issue for you, especially at the moment, part of your 2020 self-care plan may be to look at ways you can improve your sleep quality and quantity. We have resources to help you – including nurses you can speak to on our Help Line (see details at bottom) and info on our website. Or if it’s a problem you feel you need extra help with, talk with your doctor (in person or via a telehealth consultation) to get professional help.

Eat a healthy, nutritious diet

While it’s tempting when you’re feeling crappy to eat foods you think of as comforting (e.g chocolate, cheese, ice cream, biscuits, alcohol) you need to enjoy them in moderation. While they may make you happy for a while, it’s only temporary. Too much of a good thing can lead to weight gain and other health issues. Eating a variety of healthy foods, in a range of colours (eat the rainbow) will make you feel better overall and will give you more energy. And on the days you’re feeling great, prepare some healthy meals you can pop in the freezer for the days you’re feeling lousy.

Stay active

Exercise is so important when you have a chronic condition, but when you can no longer access your warm water exercise class or your tai chi group, finding a new exercise program can be daunting. If you’re looking online, it can sometimes be hard to judge if the exercise will help or hinder you. We’ve created some information about exercising during this time – including some tips about how you can stay active, as well as how to judge whether an online video or app is right for you. If you need some expert help and guidance, talk with your doctor about seeing an exercise physiologist, a physiotherapist or a sports and exercise physician. You can access them via a telehealth consultation or visit them in person.

Take care of your mental health

It’s really easy when you’re constantly surrounded by virus talk to become overwhelmed. Especially if you’re worried about your health, family, work and finances. And when you’re stressed and not looking after yourself properly, it can affect all aspects of your life including your family (and many of us are living in tight quarters at the moment), your ability to focus on work properly, sleep well, eat well…and so it becomes a vicious cycle.

The good news is there are lots of things you can do to look after your mental health during this time (read our blog for tips and strategies) including getting professional help if you need it. Again you can access the help you need in person or via a telehealth consultation. Talk with your doctor if you want more information about getting professional help.

But a really simple thing you can do immediately is to limit your exposure to all things COVID – pick a time when you’ll catch up on what’s happening – for example the evening news or morning bulletin – and then turn it off and tune it out.

Cleaning – plan, prioritise and pace

Cleaning – yourself, your kids, your home can be an enormous challenge. Hands up if there are days you feel like you need a nap after having a shower in the morning? It happens to most of us living with chronic pain at one time or another. For some more frequently than others. But the best thing you can do is to plan, prioritise and pace yourself.

Even before you get out of bed, while you’re lying in your cocoon, plan what you would like to do during the day. Maybe have a notepad and pen beside your bed, or use a note app on your phone and write it all down. OK, seeing it in one place, you can see that it’s a lot.

So now to the second P – prioritise. What are the things you really need to do? Do you really need to wash your hair today, or can you use the dry shampoo? Do you really need to vacuum the entire house, or just the living area? Do you really need to do 15,000 steps today, or do you need to take it down a notch. You know how you’re feeling on any given day – so plan, then prioritise.

Which then brings us to the 3rd P – pacing. Whatever you’re doing – cleaning, exercising, cooking, working, gardening, playing with the kids – pace yourself. It’s not a race – so be generous with your time, build in space for rest breaks.

And this brings us to the 4th P – peeing…after lying in bed thinking about all of this, you now need to rush to the loo 🤣

And finally, when it comes to cleaning – don’t forget hand washing. We need to do it regularly and thoroughly. We also need to be careful how we cough, sneeze and blow our noses. And avoid touching our face. Check out our hygiene 101 blog for more info.

Make time for the things you enjoy

When you’ve given the basics of your self-care plan some TLC and revised it for the current world, now take some time to consider other aspects of self-care. You may not have the time, energy or inclination to do these sorts of things most days, but schedule time to do the things that make you really happy, or relaxed, or pampered at least once a week – like a bubble bath, taking an hour to curl up with a good book, having a moment of peace and quiet in your garden to relax, doing a jigsaw puzzle, video chat with your bestie. We all need these moments to help us recharge, especially when life is so crazy and unsettled.

Contact our free national Help Line

Our nurses are available weekdays between 9am-5pm to take your calls (1800 263 265), emails (helpline@msk.org.au) or messages via Messenger. So if you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealthmanaging your pain or accessing services – contact them today.

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16/Apr/2020

Managing your weight in isolation

Hands up if you‘re giving Nigella or Jamie a run for their money when it comes to getting creative in the kitchen at the moment? Every second post on social media includes amazing looking recipes and we’ve actually got the time to give them a go. Masterchef has come back on TV, so we’re whipping on our aprons faster than you can say sauté. And with the kids home, we’re getting them involved too. All good right? Absolutely!

The problem is we need to be mindful of our weight with all the cooking, baking and snacking we’re doing.

It’s important for everyone – whether you have a musculoskeletal condition or not – to maintain a healthy weight.

Being at a healthy weight and regular exercise gives you the energy to get the most out of life and will protect you from developing many health conditions like diabetes, heart disease and some cancers. It will also help you manage your musculoskeletal condition and chronic pain.

But with our usual routines disrupted because of COVID-19 and isolation it’s easy to fall into some bad habits. Being aware of this, and taking some simple steps to ensure they don’t become your new normal is important. So here are some tips to help you manage your weight while in iso:

  • Watch the snacks and grazing. Because we’re isolated to our homes, we’re only a few short steps from the fridge or pantry. And with all the cooking we’ve been doing, they’re full of all kinds of delicious things. So it’s really important to resist them. Stick to your set times for main meals, have healthy snacks such as fruit, yoghurt and nuts on hand for when you’re peckish, drink more water, go for a quick walk. Distract yourself from the contents of your fridge or pantry.
  • Which brings us to the next point – ask yourself honestly if you’re hungry or just bored? If you’re hungry, grab a healthy snack. If you’re bored, then do something. Read a book, go for a walk, talk with your family, clean the shower. Focus your attention elsewhere.
  • Be aware of your portion sizes, as it’s easy for them to slowly increase over time. Check out your plates and bowls – do they hold more than a normal sized serve? If so, consider using smaller dishes. Read this article from QLD Health for more info about portion sizes.
  • Track your eating. If you’re concerned that you’re eating more than usual, and you’re starting to gain weight, keep a food diary to help you track what you’re eating. You can use a simple notepad, or download an app. There are lots out there and many of them are free.
  • Alcohol – whoa mama. That’s a big one for many people at the moment. It’s fine to enjoy the occasional drink, but we do need to be careful that fear, anxiety, loneliness and worry aren’t leading us to drink more than is healthy. Find out more about alcohol – how it affects you, what a standard drink is, and tips to help you reduce or quit drinking alcohol.
  • Stay active. Eating a healthy diet, getting a good night’s sleep, and exercise all work together to help you manage your weight and your health overall. Read our recent blogs on exercising during the pandemic, and online exercises for more info about how you can exercise and stay active during isolation.
  • Talk with your doctor or a dietitian if you’re worried about your diet and weight, and want some professional help. You can do this in person, or via a telehealth consultation. Remember you can still go to see your doctor while in isolation – the clinic will have extra precautions in place to protect everyone from potential infections. But if you’re not comfortable doing this, telehealth is an option for us all.
  • Make your meals an occasion. We can’t go out but we can have fun with our meals and make them a social time for ourselves and our families. Just as much as watching our weight is important, so is social connection during this stressful time. Connect with the people living in your house, or use a video app to catch up with loved ones and make it an occasion. Dress up, chat, laugh, take some time to enjoy a meal together.
  • Don’t deny yourself something you really like. If you love chocolate, allow yourself a small treat occasionally, just not too often. It’s all about moderation.
  • Give yourself a break. We’re only a few weeks into iso – so we’re all having to tread water really quickly to stay afloat. But as time goes by we’ll get better at it. We just need to ensure our new routines are healthy and balanced.

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24/Jan/2020

Trying to eat well can seem daunting. Every day it seems a new diet hits the media, endorsed by a celebrity or twelve. And eating healthfully sounds expensive and like too much hard work.

So what can you do to make sense of it all, eat well, and stay on budget?

When it comes to working out what’s best for you and your family, it makes sense to go back to basics.

  • Plan your meals/snacks and write a list of the ingredients you need before you hit the shops. This is a must, because it’s easy to forget things, buy the wrong quantities or buy items you don’t need in the heat of the moment (hello Tim Tams 🙂 ).
  • Go generic. Check out the generic, home brand and no-name versions of your staples, such as flour, tinned tomatoes, legumes, oats. They’re generally cheaper and are often the exact same product as the name brand, just with less fancy packaging.
  • Read the nutrition panel on your foods. It’s a good habit to get into so that you can track the amount of energy (kilojoules), fat, salt, sugar etc in your foods. It’s also useful when you’re comparing different brands of the same product.
  • Swap a meat dish or two for a vegetarian meal. Research has found that a vegetarian diet costs less than a diet that includes meat. You don’t have to go all out vego, but simply swap a few of your meat dishes for plant-based meals. They’re tasty, healthy and cheap. Just make sure you do your research and use healthy recipes. You can find a lot of yummy recipes online.
  • Reduce your kitchen waste. Shopping with a list will help here, and also only buying what you need. Take note of the foods that you often throw out because you didn’t use them before they became an unidentifiable furry blob in your fridge. Avoid buying that item, or buy less of it when you shop. Or look for ways to use food that’s becoming slightly less than fresh, but is still good. Soups are a great way to use the last of the vegies in your fridge crisper. Also check out the Foodwise website. It has lots of tips to help you reduce waste, as well as recipes, meal plans, info on what’s in season and loads more.
  • Buy fresh fruit and vegetables that are local and in season. It’s cheaper, fresher, yummier and supports our local farmers. The Foodwise website can help you find what’s in season. They even have a seasonal meal planner. Very handy!
  • Grow your own. If you enjoy gardening, why not try growing some of your own produce? Whether it’s small scale with a few pots of herbs on your balcony or larger scale vegie patch and fruit trees in your backyard, you can experience the pleasure, and reap the rewards of growing some of your own foods.
  • Frozen and canned vegetables can often be used in place of fresh vegies. They’re still healthy and they’re often cheaper. They’ll also keep longer.
  • Read the unit price when comparing products. This will enable you to see the difference in price regardless of brand or quantity, and you can work out which provides the best value for money. Unit pricing works by using a standard measurement across all products of the same type. So for example, if you compared orange juice X with orange juice Y, orange juice X costs $5.25 for a 2 litre bottle, so its unit price is $2.63 per litre; orange juice Y costs $5.74 for a 1.5 litre bottle, so its unit price is $3.83 per litre. So orange juice X is cheaper per litre. Luckily, you don’t have to tie yourself up in knots doing this math when you’re shopping – the unit price is provided on the shelf label and online. Thank goodness! Shopping is hard enough!
  • Shop around. Just because you’ve always shopped at [insert shop of choice here] doesn’t mean you always have to shop there. Keep an eye on catalogues, visit the local farmers markets, join online groups with other savvy shoppers so you’re always in the know about who’s providing the best value for money for your groceries.
  • For items that last, and that you use regularly, buy in bulk. This includes things like rice, dried/canned legumes and pasta.
  • Finally, don’t shop when you’re hungry. It’s a really easy way to suddenly find lots of yummy, and unhealthy things in your basket, that weren’t on your shopping list. It’ll blow your budget and your plans for healthy eating right out of the water. So shop after you’ve eaten, or munch on an apple or banana or handful of nuts before you even consider walking into the bright lights and air-conditioned aisles of your local shopping centre. Your budget will thank you for it.

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21/Jan/2018

The final instalment of our staff summer reading suggestions.

Enjoy the mix of fiction and non-fiction, and hopefully you’re inspired to read something new, different and exciting.

And finally, in the words of Voltaire “Let us read, and let us dance; these two amusements will never do any harm to the world.” Enjoy!!

One Hundred Years of Solitude – Gabriel Garcia-Marquez
This is Latin American magical realism at its finest and my favourite book. It’s absurd, funny, poetic and haunting.

National Geographic Rarely Seen: Photographs of the Extraordinary
I love a good photo book, and Nat Geo probably does it the best. Every page you turn you marvel and wonder at the extraordinary things to be found in our world. Stunning.

When Breath Becomes Air – Paul Kalanithi
This autobiography is by a 37 year old neurosurgeon, dying from stage 4 lung cancer. In his book, he reflects on life – what it means to live a meaningful life and what makes life worth living. It’s a hard book to read at times, but extremely moving. Have a box of tissues nearby when you read this one.

1666: Plague, War and Hellfire – Rebecca Rideal
If you lived in England in 1666, yikes! You were at risk of contracting the plague, England was at war with the Dutch, and the Great Fire of London devastated the city. But alongside this, some amazing progress was being made in art and science. This historical text is brought to life in vivid detail through the eyes of some of the important people of the time – from Newton to Milton to Wren. It’s a fascinating read.

Working Class Boy and Working Class Man – Jimmy Barnes
Jimmy Barnes is one of Australia’s most enduring music legends. With his first book he explores his childhood – and I’m amazed he lived through the violence, drugs and excess to become a force in the music industry. I’m halfway through his second book, and it’s as gripping as the first. I love the insight these honest and gritty books give us about Barnesy.

Quick & Easy 5-Ingredient Food – Jamie Oliver
Our last book is a little different, in that it’s a cookbook. However several of our staff recommended it for our summer reading list. And really, summer is the time when many of us have a little extra time to have fun and experiment in the kitchen. In typical Jamie style, the recipes are easy to follow and delicious. And by using 5 key ingredients, as well as staples from your cupboard, it’s cooking that many of us can do…no muss, no fuss.




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