NUTRITION
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RESEARCH
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EXERCISE
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HEALTH
Arthritis Matters AUTUMN 2014
STAYING ACTIVE WITH
PILATES SPOTLIGHT ON
SYMPTOMS
LATEST R.A.
RESEARCH PORTIONS AND MEAL SIZES
AUTUMN 2014 R.R.P $5.95 1800 011 041
Arthritis Matters | Autumn 2014
WWW.ARTHRITISNSW.ORG.AU
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Arthritis Matters | Autumn 2014
CONTENTS AUTUMN 2014 FEATURES 5 Rein in your arthritis We chat to Sharon Lee about how she manages her arthritis 8 Staying active with pilates A look at how pilates can keep you active and keep your arthritis under control 10 Portion distortion A guide to portion control Page 5 Rein in your arthritis
12 Understanding Pain We take a closer look at pain and pain management 14 Be active everyday Preventing a slip, trip or fall 16 Making new years resolutions into lifelong habits We look at a few quick ideas to improve your health, family and home in the long-term 18 Current research in rheumatoid arthritis Find out about the latest research for RA
page 8 Staying active with pilates
24 William’s Walk 2014 William’s Walk is just days away and we have some fantastic activities planned, all raising money for kids with arthritis 27 Life Members A spotlight on the recipients of life membership from last November’s Annual General Meeting
REGULARS 20 Kid’s Corner Physical activity for children with arthritis
page 10 Portion distortion
22 Recipes A couple of tasty, healthy dishes to satisfy you in the autumn months 29 Out of joint & local happenings All the latest news from around our support groups and branches 34 Calendar Keep up to date with all the upcoming Arthritis & Osteoporosis NSW health and community events
page 24 William’s Walk 2014
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WELCOME
Arthritis Matters
Welcome to the Autumn Edition
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e hope everyone had a happy new year and that all of our members had a wonderful start to 2014. There has been quite a bit of change recently at the organisation, with a restructure of the board and management. This has resulted in Judith Cantor taking on the role of President.
Greg Monaghan
Interim Chief Executive
Information and helpline 1800 011 041 Facebook.com/ArthritisNSW Twitter.com/ArthritisNSW
You may have seen Judith’s column in the summer 2014 issue of Arthritis Matters and we are very lucky to have Judith filling this role, becoming the first female President of Arthritis & Osteoporosis NSW. I have taken on the job of Interim CEO and am delighted to accept the Board’s invitation. I look forward to helping the organisation prosper and grow even further. We have had a busy start to 2014, with a number of programs and seminars taking place around the state. In February we visited Moree, Inverell and Maroubra for our Arthritis Information Sessions and have much more to come in the months ahead. Please refer to the Upcoming Events calendar on page 34 for more. We have also just held Camp Twinkletoes at Stanwell Tops for children under 8 years of age with juvenile arthritis and their families. Everyone who attended had a great time and we thank all our volunteers and organisers for putting together a terrific weekend for these young people. We are now gearing up for the 3rd William’s Walk, taking place at Parramatta Park on Sunday, 23 March 2014. William’s Walk is our annual event to raise funds and awareness for children and others with arthritis. We talk more about William’s Walk later in the issue and we hope to see you on the day! Remember if you can’t come yourself, you can still help by sponsoring William’s family, please check the website at www.williamswalk.org.au
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Arthritis & Osteoporosis NSW Locked Bag 2216, North Ryde, NSW, 1670. A: 1.15/32 Delhi Road, North Ryde NSW 2113 T: 02 9857 3300 F: 02 9857 3399 W: www.arthritisnsw.org.au
Arthritis Matters | Autumn 2014
Instagram.com/ArthritisNSW Contributors Nena Doyle, Alex Jaksetic, Jenny Ly, Clint Paddison, Dr. Katrina Pavic, Nick Quirke and Sharan Simmons Contribution and advertising closing dates: Winter 2014: 2 May 2014 Spring 2014: 29 August 2014 To advertise in Arthritis Matters P: 02 9857 3300 or E: nquirke@arthritisnsw.org.au Advertising policy statement Products and services advertised in Arthritis Matters are not necessarily recommended or endorsed by Arthritis & Osteoporosis NSW (AONSW). Some readers may assume that anything advertised in these pages has been cleared, vetted or in some way approved by the charity. This is not so. AONSW is not equipped to test and approve products and services that are available to the general public. Please exercise careful judgement about whether the item or service is likely to help you personally, and where appropriate, take professional advice from your doctor or specialist before making a purchase. Whilst all reasonable care has been taken to ensure the accuracy of information inside Arthritis Matters, no warranties or guarantees are given nor any responsibility accepted by the publishers, its agents or anyone else involved in its production for any errors which may occur. Nothing contained inside is intended as medical advice – always consult your doctor regarding treatment or medicines.
FEATURE
rein in your
ARTHRITIS A
rthritis is an umbrella term for more than 120 conditions that cause damage to the joints, usually resulting in pain and stiffness. Arthritis is something that can affect many different parts of the joint and nearly every joint in the body.
A statistic we often talk about here at Arthritis & Osteoporosis NSW is 1 in 5, being that 1 in 5 Australians are affected by arthritis. That equates to around 3.85m Australians. By 2050, that number will edge up towards the 7 million mark. Arthritis is something that affects people from all walks of life, regardless of age, gender or background. One person managing their arthritis is Sharon Lee, 32, who has rheumatoid arthritis (RA). RA is a type of arthritis that usually affects smaller joints, such as the joints in the hands and feet. However, larger joints such as the hips and knees can also be affected. The common symptoms of RA include joint pain, swelling, stiffness in the joints and joints on both sides of the body are usually affected.
By Nick Quirke Communications Officer, Arthritis & Osteoporosis NSW
grateful for what I DO have and what I CAN do,” said Sharon. People cope and develop numerous different ways of managing their arthritis. Some people try walking to stay active, some do tai chi and some take up warm water exercises. For Sharon, a few different things have helped with her RA. “Horse riding, pilates and swimming are what I love doing! I also love shopping, going out to eat and travelling around too... do these count as activity? “Since the onset of RA, I’ve not been able to play tennis, as it was too high impact for my joints. However, I took the challenge as a way of seeking other ways to stay active and have taken on pilates, and have tried polo and tai chi. Pilates has been really beneficial in helping me build strength through my core, find balance, build muscle around my joints and to help tone up (which is great for keeping weight off the joints),” said Sharon.
“I’m determined to not let RA get in the way of doing what I love!”
“In a way, RA has been a blessing in disguise. I’ve learned to listen to my body and to look after it better. Dealing with the change in my body (i.e. pain and swelling), having to learn to cope with the fact that I had RA and having my body get through the side effects of medication during the first two months was the most difficult. “Having RA has made me appreciate more what a healthy body should look and feel like, and in knowing that it could be worse has made me
Horse-riding in particular has been a great outlet for Sharon. “Fangio is a 16.1 high hand Thoroughbred and was an ex-racehorse. He is handsome, strong and full of personality! He is very spirited at times and has no qualms about expressing himself. Fangio is wonderful to ride - he is steadfast and bombproof (he isn’t scared of anything). I am lucky enough to be able to lease him from a good friend of mine who is also an amazing riding instructor,” said Sharon.
Arthritis Matters | Autumn 2014
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Riding Fangio helps Sharon cope with her RA. It is her hobby and a way of staying active and exercising her joints. “There is no doubt that my hobby helps me stay positive and gives me something to strive for. Seeing Fangio puts me in such a positive frame of mind and I believe it is that which makes RA more bearable. “Additionally, horse riding itself utilises a wide range of muscles – it’s such an art to get a horse to respond to body aids, such as legs, hands and seat (bottom). It’s an exercise of co-ordination too, which makes for interesting riding challenges. “My aches and pains disappear when I am engaged with an activity that gives me so much happiness and is so fulfilling in so many ways. It’s great to be able to set goals and to try to achieve them. Last year, I competed for the first time with Fangio and this year my goal is to do some show jumping competitions together with him. “The goal after that is to do cross-country and then hopefully we’ll aim to do some Eventing together! I’m determined to not let RA get in the way of doing what I love,” said Sharon. Incorporating your hobby into your daily life can often be a great way of managing your arthritis and staying active. Exercising plays such a vital role in helping people with arthritis. It can help ease pain and joint stiffness, improve flexibility, balance and posture and is great for keeping a healthy body weight. It’s important to find out what exercise and leisure activities suit your body and type of arthritis. Once you find a hobby and a form of exercise that you love doing, it can really help improve your quality of life.
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Arthritis Matters | Autumn 2014
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1800 011 041 | LOCKED BAG 2216, NORTH RYDE, NSW 1670 Terms and conditions: The Arthritis & Osteoporosis NSW raffle is open to all Australian residents however, all prizes have been organised in NSW and Arthritis & Osteoporosis NSW will not provide any travel assistance for prize winners travelling to collect prizes. Raffle ticket sales close: Thursday 24th April 2014 at 5.59pm (AEST). This raffle is run by Arthritis & Osteoporosis NSW for fundraising purposes and complies with the NSW Charitable Fundraising Act (1991), Lotteries and Art Unions Act 1901, the Lotteries and Art Unions Regulation 2007 and the NSW Office of Liquor, Gaming & Racing (OLGR) raffle regulations. Customer details provided for this raffle remain the property of Arthritis & Osteoporosis NSW and will only be used for the purpose of fundraising and other activities associated with Arthritis & Osteoporosis NSW. Proceeds will go directly to Arthritis & Osteoporosis NSW. If you do not wish to be contacted for fundraising purposes please contact Arthritis & Osteoporosis NSW on 1800 011 041 or info@arthritisnsw.org.au before the draw date. The raffle will be drawn on Monday 28th April 2014 at 10.00am in the office of Arthritis & Osteoporosis NSW. All cash prizes will be payable by crossed cheque to the name of the prize winner and mailed out or, if the prize winner requests, by electronic funds transfer (EFT) to an account nominated by the prize winner. All mystery prizes will be mailed to the winners. Prize winners will be notified by phone after the raffle draw. Arthritis & Osteoporosis NSW staff, relatives & suppliers are not eligible to participate in the raffle. Matters | Autumn 2014 CFN: 12845 Authority toArthritis fundraise for charitable purposes
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EXERCISE
Staying active with
PILATES Sharan Simmons
Rheumatoid arthritis Sharan Simmons has lived with rheumatoid arthritis for 25 years, giving her a unique perspective on some of the challenges facing people with various forms of arthritis. She is also a Pilates instructor, with more than ten years of experience teaching Pilates. Arthritis and Osteoporosis NSW would like to thank Sharan for contributing this article. “Pilates provides me with a simple, flexible approach to manage the inflammation and restrictions caused by RA flares. Regular Pilates classes keep me fit and active and also improve my bone density.”
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or many of us, staying active can be a challenge. Arthritis is very individual: not everyone has the same type of arthritis, the same joints affected, the same level of disease progression, the same symptoms, or the same degree of pain or functional limitation. Just as arthritis affects people differently, an exercise program needs to be individually tailored with Pilates being one form of exercise that might suit some readers. Pilates is an exercise method featuring equipment with adjustable spring resistance as load and a progression of exercises as the person becomes more flexible, stable and stronger. Additionally, there are Pilates mat exercises, which require no specialised equipment and are simple to do at home.
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A targeted Pilates program can provide many benefits for people with arthritis, helping them live a full and active life. A Pilates program can be modified in response to an arthritis ‘flare’ or an increase in symptoms and can offer relief from pain and stiffness. Pilates can also help relax the body and mind, manage stress and enhance a sense of general wellbeing and quality of life. The most significant benefits of regular Pilates practice for people with arthritis can include improvements in: • Range of movement in joints, giving better flexibility and ease of movement in everyday activities • Joint alignment, allowing better biomechanics of joints, providing protection of damaged joints and minimising risk of further joint damage • Strength and stability of muscles supporting affected joints • Bone strength, which is important in the prevention and management of osteoporosis • Balance, coordination and proprioception, providing confidence in daily activities and helping reduce the risk of a fall • Posture, such as better alignment of the skeleton, reduced stress on the spine, and better breathing function • Aerobic capacity, increasing overall fitness and level of activity. Several levels of Pilates classes are available, including private lessons at a Pilates Studio, mat Pilates classes and gym-based Pilates classes.
Arthritis Matters | Autumn 2014
1. Cat stretch
2. Pelvic curl
Side laying leg kick Pilates Studios offer private lessons, semi-private classes and often mat classes. A private session can be a good place to start, so that your personal ability and limitations can be determined and suitable modifications to exercises made. These one-on-one classes include the use of specialised Pilates equipment, such as the reformer or Cadillac, plus detailed instruction and close supervision to ensure that you are doing the exercises correctly. A qualified Pilates instructor can design a tailored program specifically for your needs. As you progress and become familiar with the exercises and your body’s limitations, semi private or small group classes may also be suitable. Mat Pilates classes are group-based classes (usually 8-12 participants) often incorporating a Theraband or small balls to assist. The instructor will offer variations and modifications for individuals. Specialised classes for seniors may also be suitable for people with arthritis. Discuss your arthritis symptoms with your instructor before class to ensure you remain safe at all times. Many gyms also offer Pilates group classes, however, they are usually larger classes (20-30 participants) and follow a set routine. These larger, gym-based classes are not suitable for those with moderate to severe arthritis symptoms. Always speak to your doctor if you have not exercised for a while or are wondering if Pilates is a suitable form of exercise for you. Seek the advice of an experienced Pilates instructor, who is knowledgeable about arthritis and understands your individual circumstances, so that exercises can be tailored to your needs. A qualified Pilates instructor can also work with your doctors and health care team as part of an overall arthritis management plan.
To find a qualified Pilates instructor and for tips on choosing a studio, visit www.pilatesalliance.net Pilates warm up exercises to get you started Cat stretch (1) to warm up pelvis, shoulders and spine. Standing with hands on back of chair, exhale and curl tailbone under and drop the head to round the spine and stretch the low back. Inhale to lift chest and arch back. Complete 10 repetitions.
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Pelvic curl (2) to articulate spine. Start lying on back on a mat, legs bent and feet on floor. Exhale and curl the pelvis up to a bridge position. Inhale to hold and exhale to lower pelvis down. Complete 10 repetitions.
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Theraband rowing – good for posture and strengthening the upper back, shoulders and arms. Sit sideways on a chair with a Theraband or elastic tubing (as pictured on front cover) anchored around feet, draw elbows back, stretching the band. Complete 10 repetitions. Add rotation to this exercise by pulling right elbow and turning to right, repeat to left.
Disclaimer: This article is for informational and entertainment purposes only. The author and Arthritis & Osteoporosis NSW are not responsible for any consequences regarding your use or intended use of any information provided in this article. Always check with your medical professional to see if this form of exercise is right for you and your body.
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NUTRITION
Portion DISTORTION
A guide to portion control Without realising, many of us actually eat too much food. With the huge portion sizes given to us at restaurants and seen in advertisements, it’s no surprise that the idea of a healthy portion has become distorted to a view that ‘more is better’. We are bombarded with messages about what we should be eating and little about how much. Healthy eating involves both consuming a variety of healthy foods and eating the right amount. Portion control is important in maintaining a healthy weight which will help protect your joints. This is a guide to help you achieve the right portion control. In the palm of your hand While measuring cups and weights are the most accurate measurement tools, it is not always practical to use these for everything you eat. A simple measurement tool is your hand. Protein portion Generally, we tend to eat too much protein. Proteins include red meat, chicken, fish, eggs, tofu and cheese. The ideal amount of protein of your meal should be no bigger than the size of your palm. The thickness of your protein should also be no bigger than the thickness of your hands. Carbohydrate portion Carbohydrates include rice, pasta, cereal and starchy vegetables. The ideal carbohydrate portion of your meal should be the size of your closed fist. Vegetables The ideal vegetable (non-starchy) portion of your meal should be two cupped handfuls.
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HEALTHY PORTION DINNER PLATE Imagine your plate divided into three sections. For adults, a healthy food plate should look like this – half-full of vegetables or salad, one-quarter of lean proteins and one-quarter of grains. For healthy bones, complete this meal with calcium-enriched foods such as 1 cup of milk, 2 slices of hard cheese or 1/2 cup almonds with skin. Opt for some fresh fruit for dessert rather than some cake or chocolate. Children have different dietary needs and generally their plates should be made up of one-third vegetables or salad, one-third lean proteins and one-third grains.
Arthritis Matters | Autumn 2014
NUTRITION
Getting it right: tips for achieving portion control Resist the urge to ‘up size’ or have extras: Although it doesn’t cost much extra for a larger sized meal or drink, keep in mind that these “meal deals” or “combos” aren’t the best choice for your health and weight. Switch to a smaller plate: Using smaller plates and bowls means that you are filling it up with less and, over time, you will get used to eating less. As you regularly practise portion control you will develop a sense of healthy sizes in no time and be able to make an eyeball judgement without paying much attention. Take your time when eating: It takes about 15 minutes for your stomach to tell your brain that you are full. Eating slowly gives your brain time to process that you are getting full. Before you go for seconds, rest for about 15 minutes and, if you’re still genuinely hungry, then you can always have more. Keep an eye on the time: The amount we eat depends on how hungry or full we are. Avoid skipping meals and try to eat at regular times throughout the day so that you don’t overeat from excessive hunger. Seek advice: The guidelines for healthy portion sizes are a general guide and, depending on your level of physical activity and health status, you may need a different amount. A doctor, dietician or nutritionist will be able to give you guidance about what is best for you personally. If you struggle with getting the portions right, they may be able to suggest some more tips about what else you can do.
By Jenny Ly Health Promotion Officer at Arthritis & Osteoporosis NSW References: National Health and Medical Research Council (2013). Educator Guide. Australian Dietary Guidelines. Canberra. Commonwealth of Australia. Nestle (2013). Portion Control [Fact Sheet]. Accessed online at: http://www.nestle.com.au/nhw/ nutritionfactsheets/portioncontrol SA Health (2012). Portion sizes. The Government of South Australia. Accessed online at: http://www.sahealth.sa.gov. au/wps/wcm/connect/public+content/sa+health+internet/ healthy+living/healthy+eating/healthy+eating+tips/ portion+sizes
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FEATURE
UNDERSTANDING PAIN Spotlight on symptoms
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any people will have some amount of pain at some point in their lives for others this pain is present all the time. In fact, one in five Australians, including adolescents and children, are living with chronic pain, rising to one in three people over the age of 65 (Painaustralia, Campaign for Pain, 2013).
professional if you are in pain. Describe how it feels – aching, sharp, dull, pounding, stabbing, shooting, burning, itching or pins and needles. Does it come and go or is it always there? How is pain impacting your daily activities? Are there times of the day or night when the pain is worse? What have you tried to manage your pain so far and what helped or didn’t? The more information you can give your doctor or health care professional the better equipped they are to help you put a successful plan of action in place.
Pain can be acute or short lived, such as following surgery or injury or during an arthritis ‘flare’, or can become chronic or more persistent. It can vary in intensity from day to day. One person’s perception of pain can also be vastly different to another. Irrespective of this, living with pain can be one of the more difficult aspects of having arthritis, osteoporosis or fibromyalgia. Pain in inflammatory arthritis (e.g. rheumatoid arthritis, psoriatic arthritis or ankylosing spondylitis) can be caused by increased swelling, tenderness, hotness and soreness of joints or surrounding muscles, tendons and ligaments and can be more acute during a ‘flare.’ Pain in arthritis can also result from damage to the joint itself, such as the cartilage damage seen in osteoarthritis. For some conditions, such as fibromyalgia, the cause of widespread muscle pain is not fully understood. The way that you use your joints can increase the pain and strain you feel. Pain can also be heightened by other factors such as muscle tension, weakness or spasms, increased stress, excessive fatigue or lack of sleep and anxiety or depression. Developing strategies to manage these factors can help in the overall management of pain. Talk to your GP, specialist or other health
Managing pain that is unrelenting requires a variety of approaches. Your doctor or health care professional may suggest certain forms of exercise to reduce pain and improve joint flexibility; using a heat/wheat pack or taking a warm shower to relieve morning stiffness or painful spasms; applying a cold pack or icing an inflamed or swollen joint; massage therapy to ease muscle tension; relaxation techniques (e.g. meditation); balancing activity with short periods of rest; and other ways to look after your joints during everyday activities. A pain management plan may also include the use of pain relief medicines. Make sure your doctor knows what prescription or over-the-counter medicines you are taking or have tried in the past. Your doctor will be able to clarify how often to take a particular medicine, at what dose and for how long. Ask your doctor or pharmacist how to take the medicine, how to minimise possible side effects and what to do if the pain doesn’t improve. Regaining a sense of control over pain involves trying new things, with each strategy or combination of strategies taking time to work. You may not know if a particular technique or medication is effective if you don’t trial it as recommended. Read more about dealing with pain online at www.arthritisnsw.org.au or contact Arthritis & Osteoporosis NSW on 1800 011 041 for print resources.
By Alex Jaksetic Health Promotion Officer at Arthritis & Osteoporosis NSW
References Arthritis Australia (2013). Dealing with pain [fact sheet]. Available at http://www.arthritisaustralia.com.au/ Painaustralia (2013). Prevalence and the human and social cost of pain [fact sheet]. Available at http://www. painaustralia.org.au/images/pain_australia/Healthcare/fact%20sheets/PainAust_FactSheet2.pdf
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FEATURE
Arthritis Matters | Autumn 2014
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FEATURE
BE ACTIVE EVERYDAY Preventing a slip, trip or fall
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lips, trips and falls can happen to anyone. However, falls are more common and significant as we grow older, with injury more likely. Many falls can be prevented. Recognising known risk factors, such as physical inactivity, will help you stay on your feet. Staying physically active is the single most important thing we can do to remain fit and independent. The more active we are, the higher the chance of keeping our muscles strong and joints mobile and maintaining a good sense of balance. Staying active also reduces a person’s overall risk of a fall. Ideally, we should be aiming for at least 30 minutes of moderate physical activity on most days of the week. However, levels of fitness and ability will vary from person to person. What is ‘moderate intensity’ and the right amount of physical activity for you may be different to others. As a guide, exercising for general fitness needs to be brisk enough to increase your breathing and heart rate but not so brisk that you find it hard to talk or increase your risk of a tumble. Some examples of low-impact activities that help build fitness and get your heart rate up include water exercise, walking, golf, group-based exercise classes, cycling and swimming. As well as exercising for fitness, it’s important to include activities that improve your balance, joint flexibility and muscle strength. Activities that are generally good for balance, flexibility and strength include dancing, gym sessions, group exercise classes, home exercise, lawn bowls, Pilates, tai chi and yoga. If you have been sedentary or inactive for a while and are not used to exercising, your doctor might recommend you start slowly and gradually build up to 30 minutes. You might find it easier to break your exercise up into smaller 5-10 minute sessions throughout the day instead of attempting 30 minutes all in one go. Similarly, if you are experiencing a ‘flare’ or are recovering from an illness, you may need to modify or take a break from your usual exercise routine. Although discouraging, it is possible to regain your prior level of fitness. However, you may need to restart your program at a lower intensity or pace and gradually build back up. Remember, any amount of incidental physical activity or exercise is better than none, bringing you numerous benefits for joint and bone health, reduced risk of a fall and general health and wellbeing. Choose activities that best suit your condition, health and lifestyle – and that you enjoy! Seek the advice of your doctor, a physiotherapist or exercise physiologist for an individualised exercise program if you are unsure of where to start. By Alex Jaksetic Health Promotion Officer at Arthritis & Osteoporosis NSW References Arthritis Australia. Physical activity [fact sheet]. Sydney: Arthritis Australia, 2007 (reviewed 2013). NSW Health. Staying active and on your feet. Sydney: NSW Department of Health, 2010.
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Arthritis Matters | Autumn 2014
FEATURE
EXERCISES FOR YOU TO TRY AT HOME
Here are a couple of exercises for you to try at home. Not only are they useful in managing hip and knee pain, they can also help improve and maintain your balance and strength. Make sure you have a sturdy chair, bench top or table nearby for support when you first try them. Once you become more confident, you can hold the exercises for longer or increase the number of repetitions. Use smooth movements when performing these exercises and take your time.
1. SIT TO STAND
Helps with getting up and down from a chair or toilet and in and out of a car. You will need a sturdy chair for this exercise. Choose a chair that is at the right height for you and that allows your feet to be flat on the floor when sitting down. You might like to start with a chair with arms, if you are unsteady on your feet. • • • • • •
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Place chair against a wall to prevent it from moving during the exercise. Start the exercise sitting down. Slowly stand up from the chair, keeping your knees slightly part and without using your arms if possible. Lower yourself back down into the chair in a slow, controlled movement. Rest and repeat 5 times. If the exercise is putting extra strain on your knees, start off using a chair with armrests to push off from. Gradually progress to doing the exercise without your arms as your leg muscles become stronger. To make the exercise harder, cross your arms in front of your chest or hold them out in front of you at shoulder height. Build up to 2 sets of 10 repetitions, 3-4 times per week.
2. SIDE LEG RAISE IN STANDING
Improves stability when you have to take weight on one leg when walking or climbing stairs, stepping sideways, or getting in and out of a car. You will need a bench top, table or sturdy chair for this exercise. •
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With fingertips on a bench top or sturdy chair, stand on one leg and raise the other out to the side in a controlled movement, keeping your knee straight. Ensure your leg moves sideways in a straight line, out from your hip without moving forwards or backwards. Hold for 5 seconds, then return your leg to the starting position. Repeat 8 times. Repeat the movement with the other leg. Extend the leg raise to sideways walking with slow steps alongside a bench or table. Try to do this exercise as often as you can, ideally on most days, perhaps while waiting for the kettle to boil or the microwave to beep.
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FEATURE
Making new year resolutions into
LIFELONG HABITS E
at well, lose weight, get more vitamin D, spend time with the kids or grandchildren, take more rest breaks, get fit, quit smoking, take up a new hobby, de-clutter, spend less time on the computer, cut back on alcohol… Sound familiar? What decisions for better health did you make at the beginning of the year that have since gone by the wayside? It is not uncommon for people with the best of intentions to struggle to keep up with their healthy living plans. However, every day brings a new opportunity to make a positive and healthier lifestyle change. Here are just a few ideas for improving your health, family and home in 2014.
Make healthier food choices Choose a variety of healthy foods to ensure that you are getting all the nutrients your body needs. Don’t forget breakfast, which can leave you feeling hungry and zap your energy. Swap unhealthy meals with healthier options and maintain a stash of healthy snacks to keep you going in between. Ask a dietitian or other qualified professional for help with devising a balanced, healthy eating plan that is right for you. You can also read some helpful tips on selecting healthy food options, along with examples of serving sizes, on page 10. Schedule family time If you are feeling that life is chaotic and you rarely spend time with family or friends, you might decide that 2014 is a year for change. Plan time for family fun, giving you all a break from work, study, household or caregiving activities. If getting out of the house is difficult, schedule time once a week, fortnight or month for family members to come together over a meal, game or in-house movie. Ask each family member to come up with novel ways to catch up, celebrate family successes and discuss issues of concern. Keep your weight in check Putting on a few extra kilos over the holiday season, coupled with taking a break from regular physical
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activity, can result in increased pain and difficulty of movement. Being overweight places extra burden on weight-bearing joints such as the back, hips, knees, ankles or feet. The good news is that even small amounts of weight loss can be beneficial. Perhaps 2014 is the year to shed a few unwanted kilos.
Reduce stress Listen to your body’s warning signs – when it says, “enough is enough” it probably is! Take time for yourself every day, even if it is only for a few short moments. Don’t lose sight of the big picture – acknowledge the not so good days and take particular notice of the great ones. Spend some time outdoors, taking in the fresh air or soaking up the safe rays of the mid-morning and afternoon sun. Learn a new relaxation technique, such as meditation or yoga, or grab yourself some time with a favourite book, music soundtrack or movie. Clear the clutter A pile of clean washing or last week’s mail on the table or kitchen bench can become a source of unwanted stress. Book in 15 minutes a day to sort through letters, put away dishes and recycle unwanted catalogues and junk mail. Set aside time each week or month to de-clutter a small part of your home, such as a desk, drawer or cupboard. Take the opportunity to purge your home of things you no longer need – sell, donate, repurpose or dispose. Increase physical activity Regular exercise can help manage symptoms such as pain, stiffness, fatigue and poor sleep. Aim for 30 minutes of physical activity on most days of the week. It doesn’t need to be all at once – you might find it easier to break your day up into smaller exercise stints. Mix it up, choosing a variety of activities for fitness, flexibility, strength, posture and balance. Keep it social by meeting up and exercising with a family member, friend or colleague, who share similar exercise goals.
Arthritis Matters | Autumn 2014
FEATURE
Creating a lifelong habit • Don’t delay. Commit to making a small change towards a healthier lifestyle today. • Make one change at a time. You are more likely to succeed if you don’t make too many big changes all at once. • Set a short-term health goal that is specific and realistic and you are convinced you can achieve. For example, if you are new to exercise, start slowly and gradually build up the intensity and duration over several weeks or months. • Decide how you are going to incorporate the new habit into your daily routine. Maybe you’d like to boost your vitamin D levels by spending an extra five minutes out in the sun each day, taking care to avoid times when UV levels are high. • Make an appointment with your new habit. Block out time in your diary to exercise, create a healthy menu plan, practise a relaxation technique, or reconnect with family or friends. • Schedule the new habit during quieter periods. Don’t plan to exercise, prepare a healthy meal or meditate at a time where it is easily compromised with more pressing work or family commitments. • Find a buddy. Enlist the support of family or friends who are just as keen to get active, eat healthier or pursue a new hobby. • Show up! About 90 percent of developing a new habit is about making the effort to get there. • Track your progress in your diary, journal or on your phone. A steady flow of ticks, stars or smiley faces helps highlight how well you are going. • Treat yourself at the end of each week for successfully reaching your goal. Choose healthy rewards; don’t succumb to unhealthy foods or habits. • Mix it up and make it fun! Choose a variety of activities that you enjoy. • Don’t despair if you slip up or have a setback. Each new day presents a clean slate. By Alex Jaksetic Health Promotion Officer at Arthritis & Osteoporosis NSW Arthritis Matters | Autumn 2014
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RESEARCH
Current research in
Rheumatoid Arthritis Rheumatoid arthritis (RA) is a common autoimmune disorder, with an annual incidence of about 40 per 100,000 individuals and peak onset of 50 to 75 years of age[1]. Though its cause remains unclear, it is believed that genetic, hormonal, infectious and environmental factors are implicated, among others [1]. Further, it is postulated that an interplay of dynamics within genetically predisposed individuals is what ultimately induces polyarticular synovitis – or, put simply, inflammation of the lining of joint cavities [1]. Owing to the nature of the disorder, RA has widespread effects, particularly concerning the deformation of joints. Thus, research in RA is prominent. This article will discuss the findings of four recent studies regarding the development and management of RA. Article one: Genes and rheumatoid arthritis Over the years, much research in RA has delved into the genetic basis of the disorder. Until the recent completion of a comprehensive large-scale study, most discoveries were based on single population studies. In “Genetics of rheumatoid arthritis contributes to biology and drug discovery”, the analysis of approximately 10,000,000 genetic variants in more than 100,000 individuals – both with and without RA, and of Asian and European descent – was conducted[2]. Through this, 42 new risk loci associated with the development of RA were identified, raising the total to 101 known risk loci. Data from prior research were analysed together with this new data to determine that there exist 98
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genes within these 101 risk loci which could induce RA. Through such research, the potential for appropriate drug development is heightened. In terms of currently approved therapies, this study shows that they do target those identified genes! Interestingly, it also raises the question of whether currently approved therapies for other disorders – for instance, CDK4/CDK6 inhibitors in cancer – could be utilised in RA, as there is overlap in the genetic basis of some conditions. Article two: Intestinal bacteria and rheumatoid arthritis In another recent study, “Expansion of intestinal prevotella copri correlates with enhanced susceptibility to arthritis”, it has been suggested that P. Copri, an intestinal bacteria, plays a role in the development of RA [3]. 114 stool samples were collected from individuals with and without RA (categorised as those with newonset and untreated RA, chronic and treated RA, psoriatic arthritis and healthy controls), for analysis via genome sequencing. It was concluded that there exists a strong correlation between the detection of P. Copri and those with new-onset and untreated RA – and that the more abundant the P. Copri, the likelier the reduction in supposedly advantageous bacteria. Overall, it is thought that P. Copri is pro-inflammatory, which could contribute to the development of RA. Thus, future therapies for RA could focus on halting the propagation of P. Copri within the gastrointestinal system.
Arthritis Matters | Autumn 2014
RESEARCH
Article three: Biologics and their adverse effects Research into specific treatment modalities for RA is ever-evolving. Regarding biologics, which are commonly utilised in the management of RA, a recent Cochrane review spanning 60,630 individuals sought to shed light on other ambiguity surrounding their potential adverse effects[4]. A meta-analysis was undertaken to determine the likelihood of developing such problems as serious infections. It was found that, in the short term, there is a statistically significant greater risk of such adverse effects as serious infections and reactivation of tuberculosis. In real-life terms, this translates into a risk which is likely slightly higher than that attributed to taking placebo. Fortunately, individuals taking biologics will likely not develop such serious adverse effects as cancer. Before definitive conclusions can be drawn, research into the long-term adverse effects of biologics is warranted. Article four: Management of fatigue For sufferers of RA, subjective fatigue is a commonly cited symptom. With overwhelming tiredness, the daily grind becomes that much more difficult to handle. A recent Cochrane review sought to examine that evidence underpinning the use of non-pharmacological interventions in the management of fatigue[5]. In this meta-analysis of 2882 individuals with RA, such areas as physical activity, psychosocial interventions (talking therapy), herbal medicine and the Mediterranean diet were explored. A psychosocial intervention could refer to such things as individual or group counselling, the development of problem-solving skills and learning about relaxation. Overall, the conclusions drawn were that physical activity and psychosocial therapy are of small benefit – and that evidence pertaining to the use of other non-pharmacological interventions is lacking.
Research in RA is progressing. With the ongoing discovery of factors which likely contribute to the development of the disorder, including specific genes and the presence of certain bacteria within the gastrointestinal system, drug developers are better able to create therapies which target the necessary instigators. Undoubtedly, vast improvements in understanding the development and management of RA are yet to be made. By Dr. Katrina Pavic Resident at Westmead Hospital References 1 Schur PH, Gabriel SE, Crowson CS. Epidemiology of, Risk Factors for, and Possible Causes of Rheumatoid Arthritis. In: Basow DS, editor. Up To Date. Waltham, MA: Up To Date; 2013. 2 Okada Y, Wu D, Trynka G, Raj T, Terao C, Ikari K, et al. Genetics of Rheumatoid Arthritis Contributes to Biology and Drug Discovery. Nature 2013; DOI: 10.1038/nature12873. 3 Scher Ju, Sczesnak A, Longman RS, Segata N, Ubeda C, Bielski C, et al. Expansion of Intestinal Prevotella Copri Correlates with Enhanced Susceptibility to Arthritis. eLife 2013; doi: 10.7554/eLife.01202. 4 Singh JA, Wells GA, Christensen R, Tanjong Ghogomu E, Maxwell l, Macdonald JK, et al. Adverse Effects of Biologics: A Network Meta-analysis and Cochrane Overview (review). Cochrane Database Syst Rev [Internet]. 2013 [Cited 2014 Jan 06]. 5 Cramp F, Hewlett S, Almeida C, Kirwan JR, Choy EHS, Chalder T, et al. Non-pharmacological Interventions for Fatigue in Rheumatoid Arthritis (review). Cochrane Database Syst Rev [Internet]. 2013 [Cited 2014 Jan 06].
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KIDS
Kid’s COrner PHYSICAL ACTIVITY IN CHILDREN WITH ARTHRITIS
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hildren love sport and are willing participants when given the opportunity. For a child with juvenile idiopathic arthritis (JIA), they may not be able to move around as much when they have a ‘flare’ and exercise can become a source of frustration. Apart from the physical limitations, JIA can cause fatigue and it may be difficult for a child to move around as quickly as other children. Such barriers can lead to reduced activity and overall fitness levels which may worsen JIA.
There are various types of exercises that help keep joints healthy.
Children with juvenile idiopathic arthritis (JIA) are encouraged to keep as active as possible and many will have a tailored exercise program from a health professional. Exercise is important for mobility, range of motion, strength and endurance – all of which may be affected in a child who has JIA. Additionally, there are the mental and emotional benefits of improved confidence, sense of independence and enhanced quality of life.
Weight-bearing exercises Reduced physical activity and side effects of certain medications (e.g. prednisone) can reduce bone strength. A physiotherapist can specifically design weight-bearing exercises to improve bone strength and protect against joint damage.
The idea of ‘safe’ types of physical activities can be a barrier to regular exercise and sports participation. A common perception held by children and parents is a fear that sports may damage affected joints. When a child is symptom-free or their symptoms are under control, physical activity is completely safe. Usually, high impact or contact sports are not recommended, but some activities can be modified to accommodate for a child with JIA. Warm-up and cool-down exercises are recommended, and may prevent any joint or muscle discomfort.
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Flexibility Pain and inflammation in a joint can lead to limited range of motion, where joints can become fixed in a bent position. Flexibility exercises improve joint motion and reduce stiffness. They can be done almost anywhere and easily slotted into a child’s normal routine – in a warm bath or shower, at a desk, while watching television, etc.
Strengthening exercises Strong muscles help support joints and increase bone density. Strengthening exercises build muscle, increasing their strength and endurance. There are also various gentle exercises suitable for children with JIA. Water exercise is fun for children of all ages and does not put too much stress on joints. Other gentle exercises include walking, bike riding, martial arts and dancing. Irrespective of the type of exercise, regular exercise can be a challenge and it may be helpful to speak to a physiotherapist about helping your child meet their activity goals. By Jenny Ly Health Promotion Officer at Arthritis & Osteoporosis NSW
Arthritis Matters | Autumn 2014
Registrations now open!
Supporting nurses in primary health care
Thriving Through Change APNA National Conference 29-31 May 2014 | Hilton Sydney
www.apnaconference.asn.au 20140225 Arthritis Aus 133.5H x 90W OL.pdf 1 25/02/2014 4:36:21 PM
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RECIPES
AUTUMN TREATS
Try your hand at cooking this recipes over the autumn months. Both dishes manage that delicate balancing act between being good for you with being delicious. Bon appetit!
CHEESY CHICKEN ENCHILADAS SERVES 4
Ingredients 2 cups reduced fat milk 1/4 cup flour 20g reduced fat dairy spread 11/2 cups grated reduced fat cheddar cheese 2 cups cooked shredded chicken, skin removed 11/2 cups grated or finely chopped vegetables (white zucchini, carrot, celery, red capsicum, corn) 6 large wholemeal thin flatbreads or tortillas Seasonal salad vegetables on the side Method 1. Combine milk, flour, butter and seasonings in a saucepan and bring to the boil, whisking continuously until mixture thickens. Reduce heat and simmer for 2 minutes. 2. Stir in chicken, vegetables and half the cheese into the sauce and heat through. 3. Divide chicken mixture between the tortillas and roll up tightly. Place seam side down in a 19cm x 27cm ovenproof dish. Sprinkle with remaining tasty cheese and bake at 190째C for 10-15 minutes, until cheese is golden. Serve warm with salad. Reference: Dairy Australia Test Kitchen, 2014
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Arthritis Matters | Autumn 2014
RECIPES
Beef, Broccoli & Snow Pea Stir-Fry SERVES 4
Ingredients 500g cooked Hokkien egg noodles 2 teaspoons oil 400g rump steak, sliced 1 medium brown onion, diced 2 cloves garlic, crushed 1 teaspoon ginger peeled and grated 1/2 head broccoli, cut into florets 100g snow peas, ends and strings removed 2 tablespoons water 1 tablespoon oyster sauce 1 tablespoon cornflour 1/2 teaspoon reduced-salt soy sauce 1 teaspoon chilli sauce Method 1. Prepare noodles following packet directions. 2. Heat oil in pan, stir-fry beef in two batches, set aside and keep warm. 3. Add onion, garlic and ginger, cooking until onion is translucent. 4. Add broccoli, snow peas and water, cooking until vegetables soften. 5. Return beef to pan. 6. In a small bowl combine water, cornflour and sauces. Stir through beef and vegetables and allow to bubble and thicken. 7. Serve with noodles. Note: Substitute 400g lean pork leg steak for beef. Replace broccoli and snow peas with other vegetables, e.g. Chinese cabbage, bok choy and sliced carrots. Reference: Swap It, Don’t Stop It – An Australian Government Initiative. Healthy Food Fast, 2011.
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FUNDRAISING
Sunday 23 March 2014
8 km Fun Run & 5 km Walk Children’s Entertainment & Activities, Amusements, Demonstrations and much more! Come along to William’s Walk on Sunday 23 March 2014 and have a great day out with your family and friends while helping support children living with arthritis and their families. This isn’t just a walk, this is a day packed full of fun! There will be demonstrations, music, activities, food and stalls to suit all ages. You will be sure to find something for everyone. The course starts and ends at Pavilion Flat at Parramatta Park and you can choose to walk 5km or run 8km, depending on your ability and fitness level. The runners kick things off at 9am and the walk commences at 10.30am. The run will take approximately 40 mins, with the walk taking between 60-90 mins.
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www.williamswalk.org.au
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1800 011 041
We are aiming to raise $100,000 in memory of a beautiful and brave little boy, William Harris. At only 6 years of age, William succumbed to an infection related to his Juvenile Idiopathic Arthritis (JIA). This debilitating condition causes so many children so much pain and prevented William from ever crawling or walking properly. William’s parents want their little boy to be remembered and to help to raise awareness that children also suffer from arthritis. Over 4,000 Australian children suffer from JIA and often feel alone, wondering why other children can run, jump and play when they are unable to. The funds raised from William’s Walk go directly to increasing children’s confidence and self-esteem, developing sporting and motor skills and give them the opportunity to gain control over JIA and their lives.
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www.facebook.com/williamswalkansw
Arthritis Matters | Autumn 2014
Pavilion Flat, Parramatta Park, NSW
William’s Story
By William’s Mother - Lauren Harris William Harris was born 12 November, 2004. He was our son and brother to Taylor, Jhai and Makaylah. He was adored by everyone that had the pleasure to meet him. He was bold, charming and, at times, highly opinionated. William suffered from the chronic pain of arthritis and was diagnosed on 9 May, 2006 with systemic onset JIA. He never crawled or walked properly and suffered from spiking fevers and a rash. His day-to-day life involved painful, swollen and stiff joints. Nobody will ever truly understand the pain of watching their five year old son crawl up the hallway because he couldn’t walk. William knew he was different and at times he would ask why he got arthritis. There are some questions that are just too hard to answer. Sadly, our beautiful little boy left this earth bound for heaven on 17 April, 2011. William was six years old. Our lives will never be the same again and we live with a constant reminder that kids get arthritis too and they can indeed die. I knew that William was far too loud in life to ever leave quietly and I don’t want the world to forget him and the countless other children who suffer every day.
Donate to William’s Walk 2014 and help other children like William with JIA.
You can make a difference in a little person’s life! Arthritis Matters | Autumn 2014
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Arthritis Matters | Autumn 2014
LIFE MEMBERS
Mem berMember Member
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The set of criteria for nominating and approving Honorary Life Membership is:
very year Arthritis & Osteoporosis NSW awards Honorary Life Memberships to members of our community. The nominations can be made from Branches and Support Groups, the Board or the Chief Executive. Honorary Life Memberships are designed to recognise the effort and commitment made by individuals. Recipients are eligible to belong to Arthritis & Osteoporosis NSW for life. There were seven recipients of Honorary Life Membership awarded at our Annual General Meeting (AGM) in November 2013.
1. Only six Honorary Life Memberships are awarded each year 2. Applications need to be submitted by 31 August each year for approval by the Board 3. Only one person from a branch or support group can be nominated each year 4. The Arthritis & Osteoporosis NSW Honorary Life Membership Application Form must be used 5. The nominee must have been an active and continuous member of a branch or support group for 10 or more years 6. The nominee must demonstrate outstanding service and commitment to improving their branch or support group or to Arthritis & Osteoporosis NSW activities 7. The decision on awarding Honorary Life Membership is made by the Board.
Recipients:
Director: Prof. Nick Manolios Arthritis & Osteoporosis NSW Board
Nick is an expert rheumatologist who is in constant contact with arthritis patients. He is also a scientist at the forefront of research and is the Chair of the Arthritis & Osteoporosis NSW Research Sub-committee. He brings to the Board a wealth of knowledge about the needs and concerns of patients and can convey information about medicines, treatments and protocols. He also aims to keep the Board abreast of current and ongoing scientific projects. Arthritis Matters | Autumn 2014
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LIFE MEMBERS Lorraine Lee Tuggerah Lakes
Lorraine Lee has been a working member for 16 years, 13 years as treasurer of Tuggerah Lakes. She has managed to keep the group going by keeping in touch with all tardy members to remind them of activities and special events. Ill health struck the branch last year and Lorraine has had more than one job constantly making goods to be raffled to raise money and giving her time freely. Lorraine’s efforts for the group and for Arthritis & Osteoporosis NSW are truly appreciated.
Doug Nash
Albury/Wodonga Warm Water Exercise Group Doug is a quiet achiever of the group, leading by example and action. He is a gentleman, providing support for pool leaders with managing equipment; for the executive with the heavier tasks of shift and carry for meetings and social events and for individuals by encouraging involvement in social occasions.
Adrienne Arnold Blue Mountains
Adrienne has been an outstanding and active member of Arthritis & Osteoporosis NSW for the past 13 years. As secretary, she works tirelessly doing everything from organising meetings, to encouraging new members and being involved in fundraising events as well as tai chi and warm water exercise classes, for which she is a volunteer leader.
Marlene Scott Wollongong
Marlene Scott joined the Wollongong branch in 2000 and has been the first Vice President on the executive since 2002 and has carried out the duties admirably in this position when required. Marlene is also the Social Secretary organising luncheons and social outings, as well as being our representative on the Access Committee of the Wollongong City Council.
Edward (Ed) Raftery
Gosford Warm Water Exercise Group Edward Rafferty (Ed) recently resigned due to the ill health of his wife. Ed was the stalwart of the warm water exercise group for over 10 years. He did not miss more than a couple of lessons and was one of our most reliable leaders, turning up through fair weather and foul, often carrying the load of twice weekly classes.
Sheila Morris
Warilla/Shellharbour Sheila has been an active member for 10 years. Sheila has been Vice-Chairperson for two years and Secretary for the second year, as well as finding guest speakers for the meetings when needed. Sheila cooks cakes for the stalls and meetings, has been a coordinator on Monday and Thursday morning pool sessions as well.
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Arthritis Matters | Autumn 2014
OUT OF JOINT
SUPPORTING OUR
SUPPORT GROUPS W elcome back to all the support groups and branches after your holiday hiatus. This year I am sure, will prove to be another successful year for your groups. It is always a pleasure hearing from our support groups and branches and discovering what is happening around your group, be it guest speakers, outings or the latest lunch or afternoon tea.
Arthritis & Osteoporosis NSW values the local role of these groups in raising awareness about arthritis and providing support to members. They are a valuable outreach service and fundraising support for the organisation. These groups are also important support structures for our members. They are all about sharing experiences, creating friendships, promoting self-help and promoting the information, literature and courses available from our Sydney office. For those members who are not involved in group meetings or have not visited a support group or branch please do yourselves a favour and visit one. You might be surprised. In early February, Jenny Ly, Health Promotion Officer, and I travelled to Moree, Inverell and Maroubra. Jenny gave a free arthritis information session to the local members and community. These sessions covered topics on “What is arthritis” and “How to manage arthritis,” looking at exercise, medicines, diet and how to care for joints. The sessions were very well attended and great interest was forthcoming in starting three new support groups. If you would like more information on these new groups or would like to start your own support group in your area please contact me.
branches. All members are encouraged to attend. If you do wish to attend please let me know so I can include you in our seating and catering. If you are a member of a support group or branch please let your convener or executive member know.
WALK FOR JOINTS
Tamworth support group and the combined Illawarra branches of Arthritis & Osteoporosis NSW will each be holding a major fundraising event on 23 March 2014. Walk for Joints is a community fundraising initiative where support groups and branches of Arthritis & Osteoporosis NSW (AONSW) can hold a walk in their local area and raise funds and awareness for AONSW and their local group. The combined Illawarra event will commence at 9.00am and finish approx 2.00pm at the eastern side, Reddall Parade, Warilla. Entry fee is $5 for individuals, $10 Couples or $15 Family. Contact Sheila Morris on 4296 1340 or Joan Hodge on 4228 6157 for more information. The Tamworth Walk for Joints will be at Bicentennial Park, Kable Ave, Tamworth. Meeting Point by the Stage, 11.00am Registration and a 12.00pm kick off.
Sudoku Challenge Answers revealed on page 32. 4
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Arthritis and Osteoporosis NSW regional meetings start in early March and end in mid-May (For meetings in your area please refer to the meeting guide on page 30). Regional meetings are not just for our support groups or
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REGIONAL MEETINGS FOR 2014 MEETING
LOCATION
DATE
TIME
Central West
Bathurst RSL
4 March 2014
10.00am - 2.30pm
South Coast
Campbelltown RSL
12 March 2014
10.00am - 2.30pm
Riverina
Wagga Wagga RSL
18 March 2014
10.30am - 3.00pm
City
Ryde Eastwood Leagues Club
19 March 2014
10.00am - 2.30pm
Far North Coast
South Grafton Ex Services Club
15 April 2014
10.00am - 2.30pm
Mid North Coast
Port Macquarie Golf Club
30 April 2014
10.00am - 2.30pm
Upper Hunter
Scone Bowling Club
6 May 2014
10.00am - 2.30pm
Central Coast
Diggers @ The Entrance Club
14 May 2014
10.00am - 2.30pm
A snippet of your
local happenings Albury/Wodonga By Margaret Gowan During 2013, a regular feature of our bi-monthly meetings has been a trading table. This has proven to be a fun, inclusive way of creating a regular income stream. We were delighted to share $500 of this with Arthritis & Osteoporosis NSW as a donation to the Juvenile Idiopathic Arthritis (JIA) appeal in December. Two things we celebrated in December were the Honourary Life Membership awarded to Doug Nash in recognition of his service to Arthritis & Osteoporosis NSW and Max Norris achieving his 90th birthday as an active weekly participant in water exercise classes. 2013 has been a very fulfilling year for Albury/Wodonga branch. Member support for all our various undertakings has been wonderful. Equally appreciated has been the support and encouragement of Arthritis & Osteoporosis NSW. Our goals for 2014 include leader training update in February and the production of a brochure promoting our local pool group and Arthritis & Osteoporosis NSW as the basis for a membership drive in 2014.
Eastern Suburbs By Sue Johnson In January we had a lunch instead of a meeting at the Mill Hill Hotel
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at Bondi Junction for a get together for the beginning of the new year. In February, we had Peter McCallum in to give a talk and presentation about ‘Canals and Castles of Europe.’ For March, our guest speaker will be Dr. Ron Lawford, a rheumatologist who will give a talk and presentation about ‘Stem Cell Therapy Treatment for Arthritis.’ In April, Leonard Gentin, a podiatrist will talk about Podiatry and Arthritis.
Bathurst By Doris Bornemann In-house raffles have been a great success and recently, when Nena Doyle visited us, we were able to give a donation to her for the adult education program for Arthritis & Osteoporosis NSW. We wish to advise the branches and support groups that the Bathurst support group would welcome any visitors from their groups to come and meet us. We are a happy lot and all enjoy the new format with interesting guest speakers. Lunch after at the Bathurst RSL (at own expense) on the second Thursday of the month, 10am – 12pm at Bathust RSL. Come and visit, all are welcome. The Regional meeting will be held on Tuesday 4 March 2014 at Bathurst RSL 114 Rankin Street, Bathurst, with morning tea and lunch provided. Please advise if you can come.
Arthritis Matters | Autumn 2014
Holroyd By Sharon Leslie At our last meeting for 2013 (Christmas Meeting) we had a raffle and auction and raised $200. Afterwards we enjoyed a Christmas lunch at Merrylands RSL with 20 members attending. At our first meeting for 2014 member Maria Klaus celebrated her 80th birthday. Holroyd branch has changed meeting venue and now meet at Merrylands RSL in the Sports Room. All new members are welcome.
Lithgow By Lorna Fitzpatrick Lithgow will celebrate their 7th anniversary as a branch in 2014. Our hydrotherapy pool was closed for six months and all members were so pleased when classes finally resumed. Tai Chi classes are well represented with new participants joining in and realising the benefits to their health. Lithgow Mobility, were invited to August’s meeting, and brought many of their appliances and equipment which improve the quality of life of people with disabilities. In September approximately 40 members and guests were invited to member Swee’s Tea Shack, with beautiful views of the lake, to celebrate Moon Cake Festival
as a fundraiser for Arthritis & Osteoporosis NSW. Swee explained the significance of the festival and the meaning behind the purchasing of a Chinese lantern. Guests had great fun spinning the chocolate wheel raising much needed funds. A fantastic afternoon was enjoyed by all. Thank you, Swee.
friendship within our group was celebrated as much as the season. We look forward to 2014 and already our programme is filling up. In February, Nena Doyle visited us and we received an update on all the changes at Arthritis & Osteoporsis NSW.
We will be having some interesting speakers at our upcoming meetings. In February we had a podiatrist attend. In March, Australian Hearing will attend and hopefully be able to participate in a hearing test. In June we are lucky to have a chemist come speak to us on all things pharmaceutical.
Reps from Lithgow Community Transport spoke at our October meeting. A very interesting presentation enabled us to learn of recent changes such as criteria suitability and available vehicles in the area.
In March we have arranged for a speaker from Alzheimer’s Australia to talk to us about all forms of dementia. Alzheimer’s Australia are keen that we have a decent number of people to hear this talk, so we are inviting people to bring a friend or relative to this meeting.
In 2014, we will be having a membership drive. We intend to advertise in newspapers, radio and TV. Can other support groups give us some ideas about how they have increased their membership numbers? My email address is jjacobson2@optusnet.com.au
In April, we have Australian Hearing to give us information and, for those who want it, free hearing tests. Finally, in May we play host to the regional meeting at Diggers @ The Entrance, so it looks as though we shall be pretty busy for the next few months.
Parramatta By Anita Fetherstonhaugh Parramatta Support Group began 2014 with Greg Monaghan, Interim Chief Executive of Arthritis & Osteoporosis NSW coming to meet us in February and Australian Hearing gave us free hearing tests in March. To celebrate our 38th Birthday in November we invited the “Rawleigh Man” and his wife to display and sell the well-known ointments and spices which have attracted many customers since 1889.
It was great to see so many members at our Christmas lunch in November with Nena Doyle, Community Liaison Officer, joining us and it was a lovely way to end 2013. Thank you to members for your donations of prizes and also for selling the raffle tickets. Get well wishes to all members experiencing ill health or undergoing surgery.
Newcastle By Judy Jacobson Over the past 12 months our small support group has raised $300 for research. We raised the money by charging $2 for afternoon tea and we have a raffle for which a member donated a small prize each month. We had our Christmas lunch at our local wetlands and a member of the group donated a gingerbread house that we raffled. Sadly, in 2013 two of our members passed away within a fortnight of each other, Louise Cash and Sarah Flynn. Louise was our secretary and Sarah being 93 years young still drove her car and did voluntary work. They will be missed.
Long Jetty By Liz Balean 2013 was a very good year for our group, culminating in December with a Christmas lunch at Two Birds Gallery Cafe, at which all 11 regular members were present and the
At one of our meetings we had a show and tell day. We called it “Days gone by.” Our members brought in clothes they wore in the 60s, photos and other memorabilia.
Arthritis Matters | Autumn 2014
We were able to take home our purchases and received a percentage of sales in small items, which we gave as lucky door prizes at our Christmas Luncheon in December. Many thanks to Dorothy, our Christmas cake cook, and to Marilyn for her candy cane reindeer and the wishes, friendship and support of our members, especially those who keep in touch, though unable to attend meetings. We welcome other support groups and branches to visit us on the 1st Monday of the month from 12.30pm.
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Southern Highlands By Margaret Stonier Our Treasurer reminded us that it has been too long since we held a substantial fundraising activity, so we are planning to hold a cake stall at Bunnings this year. Last November the branch celebrated its 25th anniversary. Joan Jacobs made a delicious fruit cake and Jennie Fisher, who was at the inaugural meeting and who continues to be an active member of the branch today, was also able to attend. Marie Hodgson, who has been our official caterer for 14 years, turns 90 in March. Marie is a wonderful lady who has dedicated many years voluntarily working for the good of the community, so much so that her efforts were recognised when she was awarded the ‘Wingecarribee Citizen of the Year’ in 2013. Our warm water exercise classes are conducted three days a week on Monday, Tuesday and Wednesday at 10.30am at the Hydrotherapy Pool of the Southern Highlands Private Hospital. All members are welcome to attend.
Tamworth By Marina Lawrence On Sunday, March 23 we will be having a Walk for Joints at Bicentennial Park, Kable Avenue Tamworth. Starting at 11am there will be BBQ, massage centre, hearing checks and a possible Tai Chi demonstration. There will also be a stall selling items to raise funds. If you have anything you would like to donate please phone Marina on 0403 759 148. We hope any members who have recently had surgery are recovering well and if they need anything at all to please call. We would also like to wish Marina a happy 30th birthday on 13 May.
meeting there will be an Australian Hearing presentation and free hearing checks; March 23 Tamworth Walk For Joints; May 6 Regional Meeting; June is our Xmas in June dinner. For our October or November meeting, there will be barefoot lawn bowls ($10 per person), please advise if interested and there will be further details to follow. If you require a lift to or from our meetings please contact Marina 0403 759 148.
Warilla/Shellharbour By Sheila Morris Warilla/Shellharbour branch is back after a four week break. We finished 2013 with a fun-filled Christmas party attended by over 70 people. Our raffle was won by 1st prize A and B Freitag, 2nd prize Gabe Rizza, 3rd prize John Paul and 4th prize Oliver c/o Jill Majkowycz. The Branch Person of the year award went to Osman Yusuf for all the help he gives our branch. We have a busy year ahead which began with a stall at “Breakfast by the Lake” on Australia Day. KidsFlix was held on March 1 and we have a very big day on March 23. On 23 March the combined branches of Warilla/Shellharbour, Wollongong and Woonona will be holding a ‘Walk for Joints’ event on the eastern side of Redall Parade. It will be a gentle walk, not a run with people asked to walk as far as they are able with a maximum of 5kms. The entry fee will be $5 per person, $10 per couple and $15 per family. People with a disability will be encouraged to come out for the day and if they cannot walk, maybe they will sponsor someone else. We would like to see as many people as possible coming out and enjoying the day. All money raised is for Arthritis & Osteoporosis NSW.
Please keep the following dates for your diary free: for our March
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Arthritis Matters | Autumn 2014
Memorial We thank the family and friends of Mrs Patricia Kerr, Ms Catherine Egan, Mrs Eunice Violet Wiliams & Mrs Elizabeth Ann Capill who have marked their passing by making a donation to Arthritis & Osteoporosis NSW. We are grateful for this support and join in the commemoration of the lives of valued members of the community.
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SUPPORT GROUP & BRANCH LISTINGS (Correct as of 18 february 2014) Support Group Albury/Wodonga* Armidale Bathurst
Meeting Date Location Social Gatherings Warm Water ex.Only 3rd Mond 5.00pm Kent House, Armidale 2nd Thurs 10.00am Bathurst RSL
Coffs Harbour* Corowa Eastern Suburbs Gosford Grafton Kogarah Long Jetty* Lower Clarence* Macarthur Milton/Ulladulla Molong Newcastle Nowra Orange Parramatta Quirindi Ryde Scone Tamworth Tuggerah Lakes Woonona/Bulli Young
1st Tues 9.30am Bi-monthly, beg. Feb 1st Wed 1.30pm Last Wed 10.15am Warm Water exercise only 3rd Thurs 10.00am 4th Friday 2.00pm 1st Thurs 10.00am 4th Mon 9.30am 1st Wed 10.00am 3rd Wed 10.00am Every Mon 9.00am 4th Wed 1.00pm 1st Thurs 10.00am 1st Mon 12.00pm, Bi-monthly 1st Mon, 1.00pm 4th Tues, 2.00pm 4th Thurs 1.00pm 1st Wed 11.00am 3rd Tues 5.00pm 1st Friday 10.00am 1st Wed 9.30am 4th Wed 10.30am, Bi-monthly
Community Centre, 22 Earl Street Kalianna Social Enterprises Centre Bondi Jt RSL Club Function Room White House, Prince St Kogarah Library Karagi Court Community Hall Bateau Bay Com Hlth Centre Maclean H J Daley Library, Campbelltown Building 1 Comm Rsrce Cntre St Vincents St Bowling Club Eucharenna Rd Snrs Cntre, 102 Hanbury St, Mayfield CafĂŠ Nowra Meeting Room Orange Aquatic Centre, Hill St Room C, Old Council, Admin Building Pollock Hall, Pryor St, Quirindi Ryde-Eastwood Leagues Club Bowling Club Tamworth Comm Centre Darling St Uniting Church Summerside St Toukley Bulli Comm Centre 328 Princes Hwy, Bulli Uniting Church Hall
Contact Margaret: 02 6025 2085 Ron: 0402 424 134 Doris: 02 6331 3318 Doris_Carrall@tpg.com.au Nancy: 02 6652 3315 Shirley: 0414 763 814 Susan: 02 9389 8140 Noreen: 02 4323 6707 Margaret: 02 6643 3801 Sharon: 0407 029 678 Liz: 02 4332 5245 Ron: 02 6646 3067 Carol: 0400 439 505 Beryl: 02 4455 5207 Margaret 02 6366 8045 Judy: 02 4967 5694 Margaret: 02 4423 4326 Russell: 02 6361 4745 Temp - Anita: 8850 7056 Val: 02 6747 4727 Doris: 02 9817 7470 Fred: 02 6545 1701 Marina: 0403 759 148 Lorraine: 02 4390 2177 Lynn: 0466 989 914 Beverley: 02 6382 1948
Branches Blue Mountains Dubbo Hawkesbury Holroyd Kincumber Lismore Lithgow Maitland District Penrith Port Macquarie Southern Highlands Taree Wagga Wagga Warilla/Shellharbour Wollongong Woy Woy
Meeting Date 3rd Tues 12.00pm 2nd Thurs 2.00pm 3rd Tues 10.00am 4th Wed 10.00am Last Fri 10.00am 2nd Tues 10.00am 3rd Wed 10.00am 1st Thurs 10.00am 2nd Wed 9.30am 2nd Tues 10.00am 2nd Fri 10.00am 1st Friday 10.00am 1st Thurs 1.00pm 3rd Thurs 1.30pm 2nd Tues 10.00am 3rd Tues 10.00am
Location Education Centre Katoomba Hospital Masonic hall Darby Close Dubbo Rozzoli Rm Windsor Library 300 George St Merrylands RSL Brentwood Village Cedar Rm N/hood Centre Carrington St. Lithgow Hospital Meeting Room East Maitland Bowling Club CWA Rm, Cnr Tindale st & Castlereagh st. Senior Citizens Henrietta Rose Rm. Bowral Uniting Church Albert st. Taree Rules Club Warilla Bowling Club Wesley Auditorium Comm Centre John Hoare Ct.
Contact Adrienne 02 4787 1124 Norma: 02 6882 2506 Julienne: 02 4574 1928 Betty: 02 9632 3302 Dorothy: 02 4368 1748 Marie: 02 6628 6692 Lorna: 02 6352 1984 Veronica: 02 4966 4649 Norma: 4751 3417 Pam: 02 6584 6687 Margaret: 02 4885 1430 Maria: 02 6557 7274 Lorraine: 02 6926 3203 Sheila: 02 4296 1340 Lee: 02 4225 3521 Valda 02 4341 5881
Informal Support Parkes Young Adults with Arthritis
Meeting Date Last Tues 10am, Bi-monthly
Location Parkes Hospital Education Centre
Contact Fiona: 02 6862 1866 1800 011 041
Arthritis Information Cowra
Contact Joyce: 02 6342 5192
Fibromyalgia Support Groups Arthritis & Osteoporosis NSW Fibromyalgia BOWRAL S/Group Charlestown Support Group Bi monthly
Charlestown Multi Purpose Centre
1800 011 041 Dianne: 02 4861 4639 Judy: 4967 5694
Fibromyalgia Information Wollongong ACT 2nd Tues 12.30pm
Pearce Comm. Centre Collette St.
Winsome: 02 4284 8890 Roz Mon/Tues: 02 6290 1984
Arthritis Matters | Autumn 2014
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MEETING GUIDE
CALENDER MARCH - JUNE 2014 MARCH 2014
TIMETABLE FOR TERM 2, 2014
TUESDAY 4 MARCH 2014 Osteoarthritis of the Knee (OAK) program, Forestville (for 4 consecutive Tuesdays) SUNDAY 23 MARCH 2014 William’s Walk, Pavilion Flat, Parramatta Park Community Walk for Joints, Tamworth Community Walk for Joints, Combined Illawarra Branches
Arthritis & Osteoporosis NSW coordinates a number of warm water exercise and Tai Chi classes at various locations across Sydney.
WARM WATER EXERCISE
SATURDAY 29 MARCH 2014 Kidsflix, Greater Union Cinema, Miranda SUNDAY 23 MARCH - SATURDAY 29 MARCH 2014 Arthritis Awareness Week 2014
MOWLL VILLAGE RETIREMENT VILLAGE CASTLE HILL Monday – 2.30pm Tuesday – 1.30pm, 2.30pm Thursday – 1.15pm, 2.15pm KARONGA SCHOOL – EPPING Saturday – 8.00am
APRIL 2014
ROYAL PRINCE ALFRED HOSPITAL – CAMPERDOWN Monday – 5.00pm, 6.00pm
SATURDAY 5 APRIL 2014 Warm Water - Walk for Joints, Woy Woy Kidsflix, Event Cinema, Castle Hill MONDAY 14 APRIL 2014 Osteoporososis Seminar, Katoomba
ST LUKES HOSPITAL – POTTS POINT Thursday – 12.30pm Saturday – 9.00am, 10.00am
THURSDAY 24 APRIL 2014 Osteoarthritis of the Knee (OAK) program, Rutherford (for 4 consecutive Thursdays)
CANTERBURY HOSPITAL – CAMPSIE Wednesday – 1.30pm
TUESDAY 29 APRIL 2014 Osteoporosis Seminar, Hornsby
MAY 2014
LANE COVE PHYSIO Thursday – 5.00pm HOLROYD SPECIAL SCHOOL WILLARA AVE - MERRYLANDS Thursday - 3.15pm, 4.30pm
SATURDAY 10 MAY 2014 Kidsflix, Hoyts, Erina
TAI CHI
THURSDAY 22 MAY 2014 Arthritis seminar, Ryde
SALVATION ARMY CHURCH HALL – HURSTVILLE Saturday – 9.00am
LATE MAY 2014 (Date TBC) Psoriatic Arthritis Webinar (online seminar)
JUNE 2014 THURSDAY 19 JUNE 2014 Arthritis seminar, Warilla
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WARM WATER & TAI CHI EXCERICSE
Please contact Melissa at Arthritis NSW on 1800 011 041 for more details or to attend a class. Please contact your support group or branch for classes in your area, not listed.
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