A dietitian’s guide to the supermarket

This is a Medibank Live Better article and can be viewed in full on the Medibank website here. Written by  Joel Feren.

Preparing for your supermarket trip

I always encourage my clients to plan out their meals for the week. Planning your meals and sticking to your list when shopping means you’re less likely to impulse buy foods that you didn’t initially anticipate buying – like those from the chocolate or confectionary aisle.

Another benefit is that you will likely lower your household food waste (as you’re only buying the foods you need) and save money in the process. That’s a win-win-win in my books!

Reading food labels

Deciphering food labels can be a complex task, but there are some key things to look for. Ingredients are listed in descending order of their quantity, so the highest ingredients feature in the greatest amount. Aim for a product with nutritious and natural ingredients listed first such as wholegrains, oats, nuts, fruit and milk.

Further, when reading the nutrition information panel check the ‘per 100 g’ column as this makes comparing product within the same food group more reliable. However, it is important to note that serving sizes often differ between products.

Be wary of claims such as ‘natural’ or ‘with added …’ as these can be deceptive, and don’t necessarily paint the full picture. There are no clear guidelines for these sorts of claims, so arming yourself with the knowledge and being label savvy means you can make an informed decision.

While it’s true that packaged foods can be low in nutrition, many are convenient, and if you are aware of what to look for, they can form part of a healthy diet. However, selecting mainly whole foods is a simple way to avoid the confusion of health claims.

Healthy staples to stock up on

Fruits and vegetables

The best move you can make for your health is to always include lots of fruit and vegetables in your diet. These can be used to bulk up a meal or eaten as a snack, providing a range of vitamins, minerals, phytonutrients and antioxidants. Fruit and veggies are also low in energy and packed full of fibre, to help keep you fuller for longer and keep you regular. Choosing fresh or frozen produce can be a great way to eat more of these nutritious staples in their most natural form.

Legumes and beans

These are high in dietary fibre to help promote positive bowel and heart health. They are also a great source of protein, low in saturated fat, and a low GI carbohydrate option, so they won’t cause extreme spikes in your blood sugar levels. The tinned varieties are convenient and incredibly cheap.

Dairy foods

Cheese, milk, yoghurt and kefir offer a wide array of key nutrients including vitamins A and B12, magnesium, potassium, phosphorous, protein, low GI carbs, calcium and gut-friendly bacteria. Dairy foods are a cheap source of nutrition and are incredibly versatile to use in the kitchen. Be sure to get your three serves every day and wear your milk moustache with pride.

Other worthy mentions include tofu, canned fish, wholegrain breakfast cereals, bread, wholemeal/pulse pastas and tinned tomatoes.

Canned, frozen and dried – good or bad?

Frozen fruit and vegetables are a convenient, healthy, and budget-friendly way to enjoy produce all year round. Overall, most frozen vegetables retain similar amounts of vitamins to fresh – so they’re a great alternative.

They’re also really handy to keep on hand for times when your fridge is looking a little bare – they are easy to add to meals or a quick morning smoothie.

For fruit, choosing fresh or frozen is the best way to go, as you are most likely eating the produce in its most natural form. Tinned or dried fruit can have its place in your diet, but these can often be high in sugar. For tinned varieties, choose those in natural juice and be mindful of portion sizes when consuming dried fruit – a small handful is about right.

4 habits that help in the management of osteoarthritis

This is a Medibank Live Better article and can be viewed in full on the Medibank website here.

Osteoarthritis affects more than two million Australians¹ and that number is on the rise. It’s the most common form of chronic arthritis, causing persistent joint pain, stiffness and swelling. It mainly affects the hands, knees and hips, often restricting movement and making normal daily activities more difficult.

Many people think surgery is their only option, but non-invasive treatments including diet and exercise plans can help alleviate their pain and bring back their quality of life.

It’s no surprise there are many different treatments on the market as more people seek relief. These four habits might help you with the management of osteoarthritis symptoms.

1. Do strengthening exercises for osteoarthritis

Health fact: Following an appropriate, doctor-approved and consistent exercise program can improve pain and joint function for people with osteoarthritis.

Healthy habit: Talk to your doctor and/or health professional about starting an exercise program. A physiotherapist or exercise physiologist can suggest safe exercises and help prevent injury. Try low-impact options like walking, muscle-strengthening exercises, water aerobics and tai chi, which is also great for improving balance, for management of osteoarthritis. Enlist a friend or family member to join you so you can encourage and motivate one another. Walks are also an excellent way to start or end the day with some ‘me time’ and fresh air.

2. Establish a weight loss plan for osteoarthritis

Health fact: Excess weight is a major risk factor for osteoarthritis. Getting to a healthy BMI – and maintaining it – is strongly recommended if you have the condition. Being overweight can lead to more pain and damage to the joints, particularly the knees, and even a small weight loss can reduce pain and other arthritis symptoms.

Healthy habit: Along with regular exercise, eating a wide range of healthy foods can help you feel better and lose weight. Aim for a balanced and varied diet full of fresh food, especially fruit and vegetables.

3. Healing osteoarthritis naturally

Health fact: Osteoarthritis supplements in the form of herbal therapies and nutraceuticals are very common. While the RACGP recommends against taking nutraceuticals such as glucosamine, chondroitin or vitamin D – three widely marketed therapies – it remains neutral on herbal therapies like Indian frankincense, turmeric (curcuma) and pine bark. However, the RACGP’s guidelines for the management of knee and hip osteoarthritis do not support the use of acupuncture.

Healthy habit: Try a form of massage or manual therapy, like physiotherapy as part of your plan to manage osteoarthritis. And, if you find it helps with your symptoms, your health cover may come in handy.

4. Use anti-inflammatory osteoarthritis medications, as per your doctor’s instructions

Health fact: In its most recent guidelines, the Royal Australian College of Practitioners (RACGP) strongly recommends against the use of opioid-based medications as well as a range of other drug-based treatments for people with osteoarthritis.

Healthy habit: Discuss your pain relief options with your GP. Some non-steroid, anti-inflammatory medications (e.g. ibuprofen tablets, and corticosteroid injections) under the guidance of a treating medical practitioner can provide short-term symptom relief, but long-term use is not recommended.

Your next steps

The best place to start is by talking to your GP or healthcare professional. Understand what’s going on with your body, and how you can help support your health and improve the management of your osteoarthritis. Start with a plan, set realistic goals and don’t be afraid to ask for help along the way.

References

¹ Australian Institute of Health and Welfare, Osteoarthritis, Retrieved 15 June 2022.

Simple exercises to keep older Australians active at home

This is a Medibank Live Better article and can be viewed in full on the Medibank website here. Written by Sara Li HealthStrong/Medibank Physiotherapist

Many of our older customers – who we treat in their homes, nursing homes and retirement villages – have been asking us for advice on how to keep moving and stay healthy when they’re socially isolated.

Some of these customers were already very active, including those who are recovering from recent joint replacement surgery and are understandably keen to get moving again.

Keeping this in mind, for those keen to try these suggestions below, they are designed for those who were previously active, generally healthy and have no underlying health conditions.

From the outset, the Physical Activity Recommendations for Older Australians (65 or older) recommends that it is best to do some form of physical activity, regardless of age, weight, ability or pre-existing health conditions.

It’s good to set some goals or keep an exercise diary to track your progress, gradually increasing the exercise repetition or intensity when appropriate. You can increase or decrease the intensity by adjusting the number of times/sets/weights. Adjust the exercise routine based on your own fitness level or exercise goal.

If it was already part of your pre-coronavirus lockdown routine, walking at a moderate intensity – and at a safe distance from others – around the block or a park is always a good choice and should be continued if possible.

Next is safety.

When you’re exercising at home, what’s important:

• If you are starting a new type of physical activity, you should be starting at a manageable level, or a level that is familiar to you and gradually build up when you confident and safe to do so.
• Your choice of shoe. I recommend a normal trainer and no bare feet unless you’re doing yoga.
• Comfortable clothing. Nothing loose – no long dresses or skirts.
• Setting up a room or area with enough space to move around.
• When completing standing exercises, make sure you are holding onto something solid and stable – the kitchen bench, the back of a heavy chair or handrail in the garden.
• Warming up and cooling down your body before and after exercising to minimise risks of injury. It is good to warm up with dynamic movement (i.e. shoulder roll, walking) and cool down with static stretching.

Arm/upper body exercises

Wall push up:

• Stand facing a wall around arm’s length away, place hands/palm on wall at shoulder height and slightly further than shoulder width apart.
• Then lean towards to wall while bending your elbow slowly, push back and straighten elbow to return to starting position.
• Repeat 10 times.

Side shoulder raise:

• Holding onto dumbbells, keep your arm straight by your side with fist facing inward.
• Raise your arms out (to the side) to shoulder level and return to starting position.
• Repeat 10 times.

Punching up:

• Holding onto dumbbells, keep your arm straight by your side with fist facing inward.
• Raise your fists up to shoulder high and punch up with your right arm and return to starting position.
• Repeat with your left arm and return to starting position.
• Repeat 10 times on each arm.

Punching forward:

• Holding onto dumbbells, keep your arm straight by your side with fist facing inward.
• Raise your fists up to shoulder high and punch forward with your right arm and return to starting position.
• Repeat with your left arm and return to starting position.
• Repeat 10 times on each arm.

Legs (3 seated exercises)

Sitting in a chair and marching on the spot:

• Do this for 30-60 seconds with a rest in between.
• To make it more challenging, place weights (like a can of soup) on top of knee.

Sitting in the chair side tapping:

• Lift a leg up – move it to the side. Tap it down. Lift again and return to centre.
• Repeat on the other leg. 10 times on each leg.
• To make it more challenging, place weights (like a can of soup) on top of knee.

Standing up and sitting down:

• Make sure the chair is stable and at the right height, not too soft or too low.
• Stand up and sit down 10 times.
• For an extra challenge fold your arms across your chest when doing this exercise.

Legs (3 standing exercises: all holding on firmly to the kitchen bench)

Mini squats:

• Standing in front of the kitchen bench for support and place a chair behind you for safety.
• Legs shoulder-width apart and hold on firmly to the kitchen bench.
• Imagine you’re sitting on an imaginary chair while pushing your bottom out and bending both knees.
• Stand up to return to starting position. Repeat 10 times.

Calf raises:

• Have feet hip-width apart
• Raise both heels together and hold for 3 seconds. Do these 10 times.
• For more of a challenge have your feet closer together and with no hand holding onto kitchen bench.

Hamstring curl:

• Standing with feet hip-width apart, bend your knee to bring your heel towards your bottom.
• Repeat 10 times. Repeat on the other leg.

About Sara Li:

Sara Li graduated from La Trobe University as a physiotherapist in 2016. She began her physio career with HealthStrong in 2017 and enjoys working in the geriatric and orthopaedic fields.

About HealthStrong:

Part of Amplar Health, HealthStrong is a leading national provider of mobile allied health services.

With a team of over 300 allied health practitioners, we see clients wherever they choose to call home – whether that’s their own home, an aged care facility or in a retirement village. Our services are available to all Australians, not just Medibank customers.

HealthStrong services include physiotherapy, pain management, podiatry, occupational therapy, diversional therapy, speech therapy, optometry (NSW only), audiology and dietetics.

What are the risk factors for type 2 diabetes?

This is a Medibank Live Better article and can be viewed in full on the Medibank website here. Written by Editor Medibank

Type 2 diabetes is a condition where the body can’t maintain healthy blood glucose (sugar) levels, to complications such as heart and kidney disease. About 1.8 million Australians have diabetes¹, and it’s on the rise. In fact, million Australians are at high risk of developing the condition².

So, what’s the likelihood of you developing type 2 diabetes? And what can you do to reduce your chances?

What are the type 2 diabetes risk factors?

Your type 2 diabetes risk is based on a range of factors – some you can control and others that you can’t.

Type 2 diabetes risk factors that you can control include:

• Being overweight: Obesity is the leading risk factor for type 2 diabetes, particularly if you’re carrying excess weight around your waistline (more than 80cm for women and 94cm for men).
• Being physically inactive: Regular physical activity lowers blood glucose levels and boosts your body’s sensitivity to insulin, the hormone responsible for regulating blood sugar levels. Inactivity is one of the primary type 2 diabetes risk factors.
• Smoking: Smoking increases your risk of type 2 diabetes, and the risk increases with the number of cigarettes you smoke daily.

Type 2 diabetes risk factors that you can’t control include:

• Age: Type 2 diabetes usually develops after age 45, in individuals who have high blood pressure or have a first-degree relative with type 2 diabetes. However, young people are increasingly developing the condition. Almost one in four Australians over the age of 25 has diabetes or pre-diabetes3.
• Family history: Having a first-degree relative – a parent, for example – with type 2 diabetes means you have a genetic predisposition to the condition. It doesn’t necessarily mean you’ll get type 2 diabetes, but it does mean other lifestyle factors like being overweight can greatly increase your risk.
• Existing health conditions: Examples such as high cholesterol, high blood pressure, heart disease, polycystic ovarian syndrome or a history of gestational diabetes increase your risk of developing type 2 diabetes. People taking antipsychotic medications are also at higher risk.
• Ethnicity: Certain groups of people are more likely to get type 2 diabetes, including Aboriginal and Torres Strait Islanders and people with Pacific Islander, Southern European or Asian backgrounds.

You can use the Diabetes Australia Risk Calculator to understand your personal risk.

How to reduce your risk of type 2 diabetes

Like many other health conditions, you can reduce your risk of developing type 2 diabetes by making healthy and informed choices. Here’s how:

1. Make healthier food choices

To reduce type 2 diabetes risk factors, it is recommended to eat lots of veggies and fruit , along with whole grains and lean proteins like lean chicken and fish. Cut back on foods with added salt, sugar and fat. A good way to do that is to eat less processed foods andtakeaway meals, and drink water instead of sugary drinks. Not only will eating healthier help control your blood glucose, it’s the most effective way to maintain a healthy weight.

2. Get active

Exercise helps your body to maintain healthy blood sugar levels. Following a consultation with your GP to find out what level of activity is right for you, try to work up to at least 30 minutes each day at an intensity where your heart rate goes up and your breathing gets harder, but you can still carry on a conversation.

A great way to stay motivated is to choose something you enjoy, like going for a ride with the family or joining a social exercise group like one of our Medibank Live Better activities around the country.

3. Aim for a healthy weight

If you’re overweight, even small amounts of weight loss can reduce your chance of developing diabetes. Talk to your doctor for specific advice.

4. Get checked

The symptoms of type 2 diabetes are not always obvious. In fact, it’s thought that up to 500,000 Australians may be living with undiagnosed type 2 diabetes⁴. And pre-diabetes has no symptoms at all. If you’re at high risk of developing type 2 diabetes, ask your doctor about having a fasting blood glucose test.

5. Quit smoking

If you smoke, one of the best things you can do for your health is to quit. But it’s not always easy. Speak to your doctor for help or call Quitline on 137 848.

After injury: how to set recovery goals

This is a Medibank Live Better article and can be viewed in full on the Medibank website here. Written by Charissa Fermelis

Picture this: You recently rolled your ankle at netball. You’ve been assessed by your physiotherapist, and they’ve set you exercises to do at home.

After conscientiously following the physio’s advice for a few weeks, your symptoms settle down, so you return to your pre-injury activities and stop physio exercises. Fast forward three months later – you’re running to catch the tram and you roll your ankle again, but this time it’s more severe. Ouch.

Sound familiar? You’re not alone.

A truly great health practitioner will empower you to self-manage your injury. They should give you specific strategies to work into everyday life to reduce symptoms, restore and retrain optimal function, and reduce the risk of further damage.

Unfortunately, maintaining motivation to persevere with those strategies can be really tricky, especially when the injury is no longer interfering with your routine.

This is where goal setting can inspire you, and keep you disciplined as you embark on a rehabilitation (or fitness) journey. Establish small milestones, develop aims for next month and aspirations for beyond. A great example of this is the SMART goal method.

How to create SMART goals for recovery

S – Specific

Get your physiotherapist to help you target a specific area, with a clear understanding of how and why you will improve it.

M – Measurable

Define clear and measurable outcomes. Create tangible progress checks and evidence of completion to keep on track.

A – Achievable

Make goals achievable to avoid becoming demotivated. You should feel slightly challenged, but have the right knowledge, skills, and abilities to reach them.

R – Results-focused

Make your goals results, not actions. How will you know if you have reached your desired result?

T – Time-based

Establish a timeframe with a progressive and practical sense of urgency. Create goals that have tension between the current reality and the expected, goal reality.

Let’s return to our earlier scenario of a netball-related injury, and subsequent ankle injury. An example of SMART goals for rehabilitation from the second ankle injury might be:

Short term goals: Week 1-2

Reduce pain, swelling and joint stiffness to regain normal, pain-free, function and movement, and restore ease of activities of daily living. My ‘knee to wall’ lunge measurement should be within 2cm of the other leg.

Medium term goals: by the end of Week 4

Start a home exercise program aiming for symmetrical range of movement, strength, stability and proprioception (muscle contraction) between both ankles, working up to returning to netball training by the end of week 4. Must be able to complete 3 sets of 12 consecutive single leg calf raises off a step (bare foot and pain free) before getting back into jumping and running.

Long term goals: Week 6-8

Maintain my return-to-sport protocol consistently 3 to 4 times per week in the lead up to completing 2 full training sessions prior to being available for match selection.

By setting SMART goals to achieve your desired results, you can improve faster, rehabilitate quicker, and spend more time doing what you love. Just remember to reward yourself appropriately when you succeed!

How can exercise help manage chronic illness?

This is a Medibank Live Better article and can be viewed in full on the Medibank website here. Written by Editor Medibank

The health checks to keep in mind at different stages in your life

This is a Medibank Live Better article and can be viewed in full on the Medibank website here. Written by Medibank

We’re all a little guilty of procrastination when it comes to our health. It takes time out of your busy schedule to check out a health issue such as a lump, new mole or weight loss but when you feel like you’re in great shape, you may delay your check-ups even more.

Broken down by age, we’ve put together a list of the health checks you may want to consider. Some health checks can be done by your GP or a healthcare provider; others you can do yourself.

If you have specific health concerns, it’s best to discuss these with your health practitioner before you do anything else. For example, some health conditions may increase your risk of developing other conditions and different screening tests may be required.

Health checks for all adults

Blood pressure

Cardiovascular disease is one of Australia’s leading causes of death. High blood pressure is a risk factor for cardiovascular disease and can lead to problems such as a stroke or heart attack if left untreated. It is important to have regular checks with your health practitioner so they can help you maintain or reduce your blood pressure through healthy lifestyle changes or prescribed medications.

How often: It is recommended for all adults over the age of 18 to have their blood pressure checked every 2 years. If you have a personal or family history of high blood pressure or heart disease, it is recommended to have more frequent checks every 6-12 months or as directed by your doctor.

Dental

Poor dental health doesn’t just affect your teeth and mouth. Tooth and gum infections can negatively impact your wellbeing, so it’s important to look after your teeth. Along with brushing your teeth twice daily (with fluoridated toothpaste), flossing daily, and avoiding smoking and sugary foods, trips to the dentist are vital to keep your mouth healthy.

How often: The Australian Dental Association recommends that if you have good basic oral health you should visit your dentist every 6-12 months. However, your dentist will advise if you need to visit more regularly. Plus, as a Medibank member, with Extras cover, you get 100% back on up to two dental check-ups every year, including x-rays, at any Members’ Choice Advantage dentist^*.

^* Two month waiting period applies. Limited to two dental check-ups on all extras annually. Maximum two bitewing x-rays per check-up, where clinically needed. Not available in all areas.

Eye checks

Vision problems can occur at any age. Small changes in your eyes can occur over time and because you may not notice any symptoms, you may not know your health is at risk. Eye checks can help identify these changes as early as possible, to treat and reduce the chance of permanent damage.

How often: Optometrists normally recommend an eye test every 2 years. However, your optical health professional will advise if you need to visit more regularly. If you are eligible, Medicare may reimburse your eye check once every 3 years, and as a Medibank member, if you have Extras cover, you get 100% back on glasses and contact lenses at our Members’ Choice optical provider^{^}.

^{^} Waiting periods apply. Some lens coatings are excluded. Out of pocket costs may apply.

Skin cancer

Australia has one of the highest rates of skin cancer in the world. Whilst anyone can be at risk of developing skin cancer, the risk only increases as you get older. Sunburn causes 95% of melanomas and when you consider that 1 in 8 adults and 1 in 5 teenagers in Australia are sunburnt over an average summer weekend you can see why skin checks are of the utmost importance for all ages.

How often: There is currently no set guidelines for how often you should have your skin checked, however the Cancer Council recommends that all adults should check and monitor your skin regularly, and visit your doctor if you notice any changes or any new suspicious spots. If you have a personal or family history and are at a greater risk of skin cancer, it’s recommended you monitor your skin every 3 months and visit your health practitioner for a full skin examination every 6 months. Check out our guide on spotting the difference between moles and melanomas.

Cervical cancer

If you’re a woman aged between 25-74, you’ll be invited to screen through the National Cervical program. You’ll be sent reminder letters ahead of your tests and it’s important that you attend when invited. Why is it important? Around 900 women are diagnosed each year with cervical cancer and over 200 women die as a result. To find out more about what your results mean, take a look at our guide and remember to keep your contact details up to date with Medicare so you don’t miss any reminders.

How often: Women who had a normal Pap smear test in the two years before 1 December 2017 will receive an invitation to attend their first Cervical Screening Test two years after their last Pap smear. After that you should attend a screening every 5 years unless you are asked to return for further treatment. You will be sent a reminder ahead of your test so there’s no excuse not to make the time to go. From July 2022, you can choose to collect your own sample under the supervision of a healthcare professional for guidance and instructions, and be offered a private space to collect your own sample.

Breast cancer

Getting to know your breasts and what’s normal for you is both easy and takes very little time. Breast cancer affects 1 in 8 Australian women and whilst it’s most common in women over the age of 60, it’s worthwhile familiarising yourself with the normal look and feel of your breasts. Doing this may help you to recognise changes that may warrant closer inspection; changes such as a such as a lump, a change in shape, thickening of tissue and anything else that isn’t normal for you. If you spot anything out of the ordinary, see you doctor.

How often: The Cancer Council recommends that all women should monitor the look and feel of your/their breasts regularly to help identify any changes and speak to your doctor if you notice any unusual change. BreastScreen Australia recommends getting a mammogram screening every 2 years if you are between the age of 50-74. You will be invited to have a free breast screen from the age of 50 however you can still access free breast screening from the age of 40. Again, checking yourself in the shower is an easy and quick way to have a feel of your breast and armpit area. If you do this every day it will become second nature and it’s a good habit to get into. If you’re unsure of how to check there’s helpful information here.

Mental health

Nearly 1 in 2 Australians will develop a mental illness at some stage in their life. There are many ways to get support for your mental health and wellbeing. Medibank Better Minds has further information to help guide and support you through your mental health journey.

How often: There are no current recommendations for regular mental health checks, but if you are concerned about your mental health you should seek support from your health practitioner. We believe it’s important for members to get timely access to mental health support. So even if you’ve just joined or recently upgraded your cover to include mental health support, we’ll pay benefits towards psychology and counselling consultations without the need to serve any waiting periods^**.

Remember, if you have any questions or concerns about your health it’s always best to chat with a GP. Medibank members with hospital cover can also call the Medibank 24/7 Nurse Phone Service±, or the 24/7 Medibank Mental Health Phone Support line± for mental health and wellbeing support.

While we hope you find this information helpful, please note that it is general in nature. It is not health advice and is not tailored to meet your individual health needs. You should always consult a trusted health professional before making decisions about your health care. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them. For these reasons we are unable to accept responsibility for any loss that may be sustained from acting on this information (subject to applicable consumer guarantees).

^± OSHC members should call the Student Health & Support Line on 1800 887 283.

^** For members with mental health support included in their Extras cover. Annual limits apply. Counsellors must be registered with Australian Counselling Association, Psychotherapy and Counselling Federation of Australia, Australian Traditional Medicine Society.

^~ Available to suitable Medibank members aged 18-70 with hospital cover that includes diabetes management who were diagnosed with type 2 diabetes within the last 6 years, are above a healthy weight (BMI>27) and can access a telephone and internet.

5 knee replacement alternatives to try before surgery

This is a Medibank Live Better article and can be viewed in full on the Medibank website here. Written by Tim McGuire

If sore knees are making it hard for you to get out of bed in the morning, you’re not alone. Osteoarthritis is the most common form of arthritis and is the main condition leading to knee replacement surgery in Australia.

While there is currently no cure for osteoarthritis, there are many different treatments and knee replacement alternatives that can slow progress of symptoms – or even improve them.  Here are five to consider.  Here are five to consider.

1. Get an osteoarthritis diagnosis

Knowledge is power. The more you know about your condition and the sooner you know it, the more treatment options you’ll have.

Osteoarthritis is a progressive disease, so getting a proper osteoarthritis diagnosis is key to knowing how to slow it down. Symptoms of osteoarthritis will vary from person to person so speak to your doctor if you notice any of the following: pain and stiffness, mild swelling around the joint, a reduced range of movement, and clicking or cracking sounds when the joint bends. Early intervention can limit the effects of osteoarthritis on your life and help you maintain an active, independent lifestyle.

2. Commit to regular, low-impact knee-strengthening exercises

Contrary to how it might sound, exercising sore joints is one of the most effective knee replacement alternatives to reduce arthritic pain and combat osteoarthritic symptoms. This is because exercise helps to stimulate the release of synovial fluid, which provides cartilage with the nutrients it needs to lubricate and loosen your joints.

For knee osteoarthritis, the best exercises are low-impact knee-strengthening ones like muscle strengthening, walking and tai chi. You could also try stationary cycling, aquatic exercise, hydrotherapy and Hatha yoga. It’s important to check with your GP before trying any new exercises, or work with a physio to develop an exercise plan.

3. Know which exercises to avoid for knee pain

Experts suggest caution around high-impact exercises, especially on an uneven surface; tennis, basketball and other sports where you need to change direction or pivot quickly. You should also avoid step aerobics, where you need to jump, and repetitive joint-loading tasks such as kneeling, squatting and heavy lifting. However, if your usual routine involves some degree of kneeling or lifting, speak to your GP or physio about a targeted strengthening program so you can keep doing the things you love.

4. Maintain a healthy weight

Excess body weight increases the strain on your joints, and can cause cartilage to break down more quickly. In fact, excess weight is one of the most important risk factors for developing osteoarthritis in the knees. The good news is that even a few kilograms of weight loss to achieve a healthy weight can be effective in reducing osteoarthritis symptoms and improving joint pain and function.

5. See a physiotherapist for knee pain management tools

There are support options that can help with osteoarthritis pain. Walking sticks or canes can help ease pain by reducing the load on your knee. Your physiotherapist may also suggest taping the kneecap, wearing a knee brace or using orthoses, which are small wedges placed in your shoe to improve your knee alignment. Speak to your physio for advice about whether these support options are right for you as a knee replacement alternative.

If you have exhausted your options and knee surgery is right for you, you might be eligible for Medibank’s No Gap Total Joint Replacement Program.

What is osteoarthritis and its causes and symptoms?

This is a Medibank Live Better article and can be viewed in full on the Medibank website here. Written by Medibank 

Osteoarthritis can have a debilitating impact on a person’s life. According to the Australian Institute of Health and Welfare, those living with osteoarthritis are much more likely to report poor health, high levels of psychological distress and severe pain than those who aren’t living with the condition.

So, what is osteoarthritis and how do you manage or treat the symptoms? Here’s your guide to understanding the condition.

What is osteoarthritis?

Osteoarthritis is a condition that affects the joints: the bones, cartilage, ligaments and muscles. Knee and hip joints are among the most commonly affected.

Normally, healthy cartilage allows bones to glide over one another. However, in people with osteoarthritis the cartilage covering the joints wears away causing the bones to rub together creating pain, swelling, and stiffness.

What are the osteoarthritis symptoms?

Common symptoms of osteoarthritis are:

• pain, stiffness and limited joint movement
• limited range of motion or stiffness that goes away after movement
• clicking or cracking sound when a joint bends
• mild swelling around a joint
• pain that is worse after activity or toward the end of the day.

What causes osteoarthritis?

There’s no specific cause of osteoarthritis. However, there are several factors that can contribute to its onset and progression:

• Being overweight or obese.
• Genetics.
• Joint misalignment, injury or trauma (such as dislocation or fracture).
• Repetitive joint-loading tasks (for example, kneeling, squatting and heavy lifting).

Can osteoarthritis be reversed?

While there is no cure for osteoarthritis there’s a lot you can do to take control of your condition to slow its progression, reduce your pain, and improve your function.

Many people mistakenly think that their symptoms will continue to get worse regardless of what they do. But in fact, osteoarthritis symptoms can be effectively managed by doing things like strengthening exercises, increasing physical activity, and losing weight.

How do you manage osteoarthritis pain?

Regular exercise is one of the best ways to manage your osteoarthritis symptoms, improve your mood and your overall health. It can help reduce some of the symptoms (e.g. pain, stiffness) caused by your condition and improve your joint mobility and strength.

Therapists can assist by providing advice on ways to use heat therapy and motion and flexibility exercises.

In addition, using medicines such as paracetamol or non-steroidal anti-inflammatory drugs (NSAIDs) may help manage the pain, though these medications are recommended only in low doses and for a short period under the guidance of a treating medical practitioner to gauge their effectiveness. Long term continuous use of paracetamol or NSAIDs isn’t recommended due to potential side effects.

What is the best exercise for osteoarthritis?

If you have knee or hip pain from osteoarthritis, the best exercises are:

• walking
• muscle strengthening exercises
• Tai Chi
• stationary cycling
• Hatha yoga
• aquatic exercise/hydrotherapy.

Plus, slow, gentle stretching of joints may improve flexibility, lessen stiffness and reduce pain.

What is the link between osteoarthritis and weight loss?

Excess weight adds additional stress to weight-bearing joints, such as the hips, knees, feet and back. Even a small amount of weight loss is beneficial and can help reduce pain. That’s why losing weight through regular exercise and a healthy diet is effective for managing osteoarthritis symptoms.

If you need to lose weight, speak to your GP about effective and supportive weight loss programs that are available to help you. If you have knee pain from osteoarthritis, the Better Knee, Better Me™ program can help eligible members achieve a healthy weight and reduce the chances of requiring total knee replacement surgery.

When do you need a knee or hip replacement surgery for osteoarthritis?

Knee or hip surgery should only be recommended to repair or replace severely damaged joints if your symptoms can no longer be controlled with other therapies.

It’s important to note that treatment varies depending on which joint is affected. Talk to your GP to find the right plan for you.

If you have knee pain, the Better Knee, Better Me decision aid tool may help you determine if you should consider surgery. If surgery is required, Medibank members may be eligible for our No Gap Total Joint Replacement Program.

Innovating for members living with chronic disease

This is a Medibank Live Better article and can be viewed in full on the Medibank website here. Written by Medibank