Be Well

I guess music copyright laws wouldn’t let Dr Mark Hyman use the most apt title for his latest book but “Young Forever” is close enough! A pioneer in functional medicine, Hyman’s book adds new insights to the revolution underway regarding how we perceive aging and health, reversing disease and maintaining vitality well into old age. A revolutionary new way Functional medicine is a revolutionary new way to understand the underlying causes of disease and how our genes, our environment, and our lifestyle interact to determine health or disease. Hyman promotes a personalized approach to medicine, focusing on treating the person rather than the disease. This involves understanding how diet, stress, and environmental factors influence gene expression and metabolism. In Young Forever, Hyman delves into the science of aging, explaining how cellular processes can be influenced for better health outcomes. He provides actionable advice on diet, exercise, stress management, and toxin exposure, aiming to empower individuals to take control of their health destinies. Hyman’s philosophy is that understanding and addressing the root causes of health issues is more effective than merely treating symptoms. The fork is your most powerful tool to change your health and the planet Food as Medicine is a key theme, Hyman’s view that chronic diseases are largely foodborne illnesses is a compelling frame. He advocates an approach that recognises healthy, high quality food as a powerful tool for healing and prevention. The right conditions for your body and soul to thrive Hyman stresses the importance of community action and policies that support healthy living environments. He believes that the strength and quality of our social networks significantly influence our physical health, as well as our wellbeing. Young Forever challenges conventional views on aging. The book is filled with insights from longevity research, aiming to provide readers with practical tools to slow aging and rejuvenate both body and soul. Key Takeout for Be Wellers Hyman’s approach is grounded in the belief that getting older is not an inevitable decline. It’s a great complement to Be Well and all we know and do here everyday with our community of Members to stay younger and healthier for longer! Enjoy diving into this great read and see you at Be Well again soon! Navigate to more articles! PrevPreviousFather’s Day Edition Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I am using the upcoming Fathers’ Day weekend to jump in with a special Be Well Men’s newsletter edition. After a recent medical episode I’ve been getting back on the road to full health. However, I now find myself having to make work at getting my actual fitness back after not being able to do more than a bit of walking for the past few months. Even without a medical emergency, the path to optimal health and fitness can feel daunting for many men. If we’ve been sitting around in offices for decades, playing occasional sport (imagining we’re still in our 20’s), or finding ourselves breatless  climbing stairs or walking fast – our lack of fitness and health can be a shock or, at least, a jolt into reality. So I dived into the research to find out about how I could fast track my way back to fitness. I confirmed what I already knew: with the right strategies and dedication, significant improvements can be achieved really quickly.  Here’s five evidence-based goals I’ve been focusing on, which will help men kickstart or restart our health and fitness journey: 1. Prioritise Protein Protein is essential for muscle growth, repair, and satiety.  A meta-analysis published in the Journal of Nutrition found that eating adequate protein can help increase muscle mass and strength, especially when combined with resistance training.  Your Goal: 0.8-1.2 grams of protein per kilogram of body weight daily. 2. Exercise  Strength training is crucial for building muscle mass, increasing metabolism, and improving bone density. Gradually increase the weight, reps, or sets in your workouts to continue making progress. Men reach peak benefit from doing three sessions per week. Cedars-Sinai research confirms men get a maximal benefit when performing 300 mins / 5 hours of moderate to vigorous activity per week. Your Goal:  Build up to three sessions per week. Bonus! Men lose weight faster than women as we tend to have more lean muscle. 3. Enough Sleep Quality sleep is essential. A non-negotiable. The foundation of health and wellbeing.   A study published in the Sleep journal found that sleep deprivation leads to decreased testosterone levels, increased cortisol levels, and impaired muscle recovery. To say nothing about memory loss and simply lacking energy to live the life we want.   Alcohol has been proven to be a key sleep interrupter as we get older, so reduce the booze. Your Goal: Wake up at the same time each day, including weekends. Do that, and you’ll soon go to bed at the same time each night.   4. Stay Hydrated Dehydration leads to fatigue, decreased performance, and even headaches.  As little as a 2% loss of body weight due to dehydration can negatively impact physical performance, particularly aerobic endurance. Your Goal:  Ditch the plastic, get a fun 1 litre water bottle and drink 4 litres/day guys! 5. Manage Stress Chronic stress negatively impact health and fitness by increasing cortisol levels, leading to weight gain, impaired immune function, and decreased energy. To cite just one study amoung many, the stress management techniques like meditation and yoga help reduce cortisol levels and improve overall well-being. Your Goal:  Even 10 mins meditation a day induces calm, boosts focus, and improves productivity. I can personally attest to these benefits and almost never miss a day. It’s NEVER too late to start / restart! At Be Well, we focus on getting our health, fitness and wellness back on track  Here’s some great options (and gift ideas for the men in your life): ️ Be Well membership ️ Physio Assessment with Pat Lynch, Senior Physiotherapist  ️ Be Well Restore massage  ️ Hot and Cold intro session – next one Wednesday 28th, 12pm ️ 60 min Personal Training – new at Be Well!  ️ Enrol in the Happiness Program with Art of Living at Be Well. Our amazing Be Well Keepers can also organise any of the above options.   I look forward to seeing you at Be Well soon. Navigate to more articles! PrevPreviousWe age dramatically in our 40’s & 60’s: New research Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Forget the slow and steady decline – a new Stanford Medicine study challenges the traditional view of ageing. Researchers have identified two distinct periods of rapid biological change in humans, occurring around the ages of 44 and 60. This groundbreaking study, published in Nature Aging, sheds light on the non-linear nature of ageing. The 40s & 60s Shift The researchers analysed data from over 100 participants between 25 and 75 years old. They tracked a staggering amount of information – over 135,000 different molecules and microbes – revealing a surprising pattern. The study identified dramatic changes in molecules, microbes, and various biological markers related to cardiovascular disease, metabolism, and immune function during these periods. The findings have significant implications for understanding and managing age-related health risks. What changes? In the mid-40s, significant changes were linked to: Alcohol, caffeine, and lipid (fat) metabolism Cardiovascular disease risk Skin and muscle function. By the early 60s, the focus shifted to: Carbohydrate metabolism Immune regulation Kidney function Continued changes in cardiovascular disease risk. Interestingly, these changes were not limited to women – men experienced similar shifts in the mid-40s, suggesting factors beyond menopause are at play. Mitigating the 40s Shift Once again, the solution is found in Lifestyle Medicine: using our lifestyles as our medicne.  The value-add from the research is that our focus should shift depending on our age. On reaching your 40s, consider giving particular attention to: Prioritise maintaining a healthy heart: Regular aerobic exercise (like running, swimming, or cycling) and strength training (like HUR and Be Strong classes) help reduce the risk of heart disease Reduce stress: Techniques such as meditation, yoga, or deep breathing are great for reducing the kind of stress levels that damage our health Optimise nutrition: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins is foundational Limit Alcohol: In our 40s, our ability to metabolize alcohol slows. Quality Sleep: To ensure you get the 7-9 hours of uninterrupted sleep we need, aim to wake up at the same time every morning. Yes, including weekends! Mitigating the Early 60s Shift As you enter your 60s, consider these lifestyle adjustments: Remain physically active: avoid thinking, ‘I’m getting to old for this’. We may do less, but exercising consistently through the week slows muscle loss, and actually prevents it if we do enough. It also improves balance and boost the immune system.   Eat nutrient-dense foods: select foods rich in vitamins, minerals, and antioxidants to support overall health and combat inflammation. Manage chronic conditions: work closely with your healthcare provider to manage any existing chronic conditions like diabetes, high blood pressure, or arthritis. Stay socially engaged: strong social connections are foundational to mental and emotional wellbeing.   Regular health checks: adhere to recommended screenings for age-related conditions like colon cancer, breast cancer, and prostate cancer. Further research to come More research is needed to fully understand the biological mechanisms driving age-related molecular changes. But you can do personal ‘research’ by closely following your Well Ontrack exercise and recovery plan, and upgrading your lifestyle. Monitor your results by listening to all the compliments you recieve:-) Now that I have read this research I can really relate to it! How great to be better prepared to navigate these critical periods and promote healthy longevity. In the meantime, getting into Be Well and adopting a proactive, preventative approach to health and wellness, with a focus on lifestyle modifications, will mitigate the impact of these changes and promote a healthier, happier, younger you! See you again at Be Well soon. Lifelong Health, Made Simple PS: Special shout-out to all the Members who have taken up our Winter Challenge and are playoing Be Well Bingo. You have a week to go to reach the top of the leaderboard! Navigate to more articles! PrevPreviousSeasons and Our Health: New Frontiers in Research Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

The sun in Melbourne this week made me feel like a new woman! I felt like a snake at the beginning of shedding an old skin. I know we’ll have cold days before the days warm up – that’s Melbourne!- but I’m extremely grateful for even a few days of respite after our extremely chilly winter. The good news is Spring is only a few weeks away.The changing of the seasons is more than just a shift in the calendar: it’s a transformative force that profoundly impacts our physical and mental wellbeing. This results from the interplay between sunlight, temperature, and our bodies, which creates a complex dance of adaptation. While we all notice connections between seasons and our wellbeing at some level, recent research is uncovering some fascinating new insights: The Gut-Microbiome Connection Our gut microbiome changes with the seasons, influencing digestion, immunity, and mood. Seasonal dietary variations can impact the composition of gut bacteria, further emphasizing the importance of aligning our diet with the seasons. Sleep and Circadian Rhythms Shorter days can interfere with our internal body clock, affecting sleep patterns and mood. Research indicates that our sleep patterns naturally shift with the seasons, with longer sleep durations in winter and shorter sleep in summer. The body’s production of melatonin, the sleep hormone, is influenced by light exposure, highlighting the importance of maintaining consistent sleep routines throughout the year. Mood and Energy Cold weather often reduces outdoor activities, leading to a sedentary lifestyle. As the days shorten and temperatures drop, many people experience a decline in mood and energy levels. Sunlight stimulates the production of serotonin, a neurotransmitter linked to mood regulation. This is why we often feel happier and more energetic during the summer months. Mental Health and Seasonal Affective Disorder (SAD) Researchers are exploring the broader impact of seasonal changes on mental health, including anxiety and depression symptoms outside of the typical Season Affective Disorder (SAD) timeframe. Spending time in nature has been shown to reduce stress and improve mood, with potential benefits varying across seasonss Exercise and Performance Our commitment to exercise, and how well performance, is influenced by factors like temperature, humidity, and daylight hours. Tailoring training programs to specific seasons can optimize performance and reduce injury risk. Tailoring Your Workout to the Seasons The changing seasons offer an opportunity to adapt your workout routine to optimize results. Spring: focus on building endurance and strength. Activities like hiking, cycling, and bodyweight exercises are ideal. Summer: take advantage of the warmer weather and the things you balk at in winter like hot/cold therapy and longer workouts. Autumn: transition to indoor workouts or outdoor activities with layers. Focus on strength training and flexibility. Winter: prioritize indoor workouts like yoga, Pilates, and strength training to maintain muscle mass and improve balance. Finding Balance Throughout the Year While the seasons undeniably influence our wellbeing, it’s essential to find strategies to thrive year-round: Prioritize Sunlight: Make a conscious effort to spend time outdoors, even during winter. Maintain a Healthy Diet: Nourish your body with vitamin-rich foods to support overall health. Manage Stress: Incorporate relaxation techniques like meditation or deep breathing into your routine. Regular Exercise: Stay active throughout the year to boost mood and energy levels. Social Connection: Maintain strong social bonds for emotional support. Every season offers unique opportunities for growth and enjoyment. Embrace the changes, and let nature be your guide to a healthier, happier you. See you at Be Well again soon! Lifelong Health, Made Simple PS: Dont forget our August Be Well Conversation with Kinesiologist, Amanda Campbell, next Thursday evening. She has an exceptional story to tell, and many valuable insights you’re going to enjoy immensely! Navigate to more articles! PrevPreviousThe Magic of Muscle Memory Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I love my muscles’ memory!  By exercising pretty  consistently over many decades, I’ve discovered the benefits of muscle memory. If I miss a few sessions, I get back in the groove quickly, because my muscles remember what I’m doing. Doesn’t mean I don’t hurt, mind you, I do! but my body also knows this and reminds me everything will be ok. This does not usually apply to skateboarding at both 15 and 55 though. Note to self!   What is Muscle Memory? So have you ever wondered why you seem to pick up an old hobby or sport faster than you did the first time around?  Contrary to its name, muscle memory isn’t actually stored in the muscles themselves. Instead, it’s a neurological phenomenon where your brain retains the ability to perform a specific movement or skill. When you learn a new skill, your brain creates neural pathways that connect different parts of the brain to the muscles involved. Even if you stop practicing, these pathways aren’t completely erased. The Science Behind Muscle Memory Recent studies have shown that when you train, your muscle cells increase the number of nuclei, the control centers of the cell. These extra nuclei are retained even after a period of inactivity. So, when you start training again, your muscles can rebuild more quickly as they already have the necessary building blocks. A study published in the Journal of Applied Physiology found that even after 20 years of inactivity, former athletes could regain a significant portion of their previous fitness levels much faster than untrained individuals. Here’s more evidence on the enduring nature of muscle memory: Muscle Memory and Neural Pathways: A study published in the Journal of Neuroscience found that practicing a motor skill leads to the formation of new synapses and neural connections in the brain, supporting the concept of muscle memory. Muscle Fiber Retention: Research has shown that muscle fibers, although they may decrease in size during inactivity, retain their structure and can regenerate more quickly when training resumes. Benefits of Strength Training: Numerous studies have demonstrated the effectiveness of resistance training for building muscle mass, improving strength, and enhancing overall health.   Why Muscle Memory is a Good Thing Faster Recovery: When you return to exercise after a break, you’ll likely find that your body adapts more quickly. You’ll regain strength and endurance faster than when you first started. Reduced Risk of Injury: Muscle memory can help you perform exercises with better form, reducing the risk of strains and sprains. Motivation Boost: Seeing how quickly you regain your fitness can be a powerful motivator to stick with your workout routine. Enhanced Performance: If you’re returning to a sport or activity, muscle memory can give you a head start and help you reach your previous performance levels more rapidly. Tips for Maximizing Muscle Memory Consistency: Regular exercise is key to strengthening neural pathways and preserving muscle memory. Proper Form: Focus on maintaining correct form to reinforce neural connections and prevent injuries. Progressive Overload: Gradually increase the intensity or duration of your workouts to continue challenging your muscles and brain. Cross-Training: Engaging in different types of exercise can help transfer muscle memory and improve overall fitness. Remember, consistency is key. Aim for at least 3-4 strength training sessions per week, combined with cardio for overall fitness. So, the next time you’re feeling hesitant to return to exercise after a break, remember the power of muscle memory. Your body may have taken a holiday, but your brain hasn’t forgotten how to perform. With a little effort and the right exercises, you’ll be back in shape in no time. Whether you’re coming back from an exercise break or a holiday, our mission at Be Well is to make lifelong health simple so you can live younger, longer, better.  See you at Be Well again soon! Navigate to more articles! PrevPreviousOne size does not fit all Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Since my husband came home from hospital with a backpack full of drugs last week I have been ruminating on the common practice of treating patients with essentially the same interventions and medications. I’ve since learned more about how a new era of medicine, known as precision medicine, is gaining momentum. Precision medicine promises to revolutionize how we approach and treat diseases. By delving into the unique genetic makeup and specific characteristics of individual patients, we will be able to tailor treatments to our unique needs. This promises more effective treatments with far fewer side effects more quickly. The Power of Personalisation Precision medicine involves analyzing a patient’s genetic information, lifestyle, and environment to develop customized treatment plans. This approach is in stark contrast to the “one-size-fits-all” model. By understanding the underlying causes of a disease at a molecular level, doctors can select therapies that are most likely to be effective for a particular patient. At the heart of precision medicine is genomics. By sequencing a patient’s DNA, researchers and clinicians can identify genetic variations linked to specific diseases. This information can help predict a person’s risk of developing certain conditions, as well as guide treatment decisions. Current Trials and Global Initiatives There are numerous clinical trials underway. Some notable examples include: Precision Medicine Initiative (PMI): Launched by the U.S. government, the PMI aims to revolutionize healthcare through research and data sharing.    China Precision Medicine Initiative: A large-scale effort to study the genetic basis of diseases prevalent in the Chinese population. The 100,000 Genomes Project: A UK initiative to sequence the genomes of 100,000 patients to improve diagnosis and treatment of rare diseases and cancer.    Add to that the increasing power of Artificial Intelligence, and then watch what happens!   Meanwhile, here in Australia Australia is at the forefront of precision medicine with researchers and clinicians concentrating on several key areas: Cancer: Precision medicine is transforming cancer treatment, with a focus on identifying specific genetic mutations and developing targeted therapies.    Rare Diseases: Australia is home to a significant number of rare disease patients, and precision medicine offers hope for improved diagnosis and treatment. Mental Health: Genomic studies are exploring the genetic basis of mental health conditions, paving the way for personalized treatment approaches. Chronic Diseases: Precision medicine has the potential to revolutionize the management of chronic diseases like diabetes, heart disease, and asthma. The research is supported by significant investments and initiatives driving the field forward including: Australian Centre for Precision Health (ACPreH): This center is leading research into precision health, focusing on preventing disease and finding innovative solutions to population health challenges.    Genomics Health Fund: The Australian government has invested in this fund to support genomic research and translation into clinical practice.    Clinical Trials: Numerous clinical trials are underway across the country, exploring the application of precision medicine in various diseases, including cancer, rare diseases, and chronic conditions. Data Infrastructure: Australia is building robust data infrastructure to support precision medicine, including secure platforms for storing and analyzing genetic and clinical data. Education and Training: Universities across the country offer programs in genomics and precision medicine, ensuring a skilled workforce for the future. But Wait… There are signifcant issues to be resolved regarding the secure and ethical use of genetic data, and the need make genomic testing more affordable. That said, I’m excited about the promise of precision medicine, not just as a health intervention, but specifically in health prevention. Our ability to gain better and more accurate information means making better decsions to optimise our health and wellbeing.  So here’s to being younger, healthier and happier as we all live longer! See you at Be Well again soon!  Navigate to more articles! PrevPreviousWhy Prevention Beats Cure: Our Personal Story Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

For six days during the last fortnight, I walked past 44 beds to get to Bed 45 in The Alfred Hospital ICU. It’s quiet and noisy all at the same time in the cathedral of ICU. Machines hum, beep and buzz in their own rhythms that somehow harmonise with all those around them. An orchestra of medical instruments. The conductors – doctors and specialists stand around patients deliberating. The nurses hover, ever alert, expertly adjusting the score. I purposely didn’t look at the other patients as I walked past the beds every day. They don’t  deserve to have their privacy invaded, nor their vulnerability further exposed. However, I could not help but notice that, with few exceptions, the beds were occupied by men. A nurse I spoke to confirmed this was typical. My generally very healthy husband, David, had been buoyed by a glowing annual bloods panel and cardio test he’d passed with flying colours – ‘you’ve got the health of a much younger man’ said the Drs. Exactly the right message for the co-Founder of a longevity health, fitness and wellness club called Be Well! David knew there was ongoing discomfort in his stomach but this had come and gone for a decade. He changed his diet, less gluten and lactose, to adjust, but had done nothing more about it nor mentioned it to our GP. We’ve now learned, in the hardest possible way, that David had H. Pylori, a common bacterial gut infection. We learned this because the infection went rogue, creating a bleeding stomach ulcer which forced him to his knees, literally and metaphorically, after which I found myself sitting beside his bed in Alfred Hospital ICU. So, this blog is addressed to the men, our guys, and all who know and love them! Men and their Health Even though 7 out of 10 men say their health isn’t very good, they are notorious for avoiding the doctor and ignoring unusual changes or symptoms. The monthly cycle women experience for four or more decades teaches us to listen closely to what is happening in our bodies. In contrast, men are generally deaf to their body, buttressed by a ‘tough-it-out’, ‘she’ll-be-right’, ‘I’m just-getting-old’ attitude when things go south.   This is why our men: die 5 years earlier than women, on average 6 out of 10 (62%) of people who die prematurely from preventable causes in Australia are male. death by heart disease is nearly twice as high in men and the No 1 cause of death among Australian men aged 45 – 85 years 7 out of 10 men are overweight or obese, with a marked difference in the proportion of men (42%) and women (29%) who are overweight. Men are also much poorer at attending to their mental health, and are three times more likely to die from suicide than women. Men: Please do these three things TODAY. 1) Ask. Listen. Act. ASK this question: ‘Hello body, how are you feeling?’ Your body will answer. LISTEN to the answers. Are you truly feeling healthy and well, full of vim and vigour, ready to leap tall buildings? Or are you feeling a bit off, not great, perhaps tired or stressed? Are there any niggling or ongoing discomforts or pains? A sense that you’re not really feeling that terrific? ACT, by taking the next two steps. And by making ‘Ask. Listen. Act’ a habit.   2) Get your bloods done Get off Dr Google, go to a real doctor and share the answers your body gives you. Ask for a comprehensive blood panel, and get it done. Within a week, your GP will have reviewed the results and identified any concerns. 3) Get your prostate checked After skin cancer, prostate cancer is the most common cancer diagnosis among men. If you’re over age 50, or over the age of 40 with a family history of prostate cancer, ask your GP to include a PSA test as part of your blood panel. It goes without saying that none of those steps replace Lifestyle Medicine, the foundation of health span. Life span is the number of years your heart is beating. Healthspan, on the other hand, is when everything is wonderful, and there’s no disease. David I’m profoundly relieved and grateful to report that David is healing well and fully on the road to complete recovery. To close out the blog this week, I asked him to share some words….. Eric is a friend of ours who is currently enduring ulcerative colitis, an inflammatory bowel disease (IBD) that causes inflammation and ulcers in the digestive tract, along with diarrhea, rectal bleeding, abdominal pain and cramping, excessive weight and muscle loss, fever and chronic fatigue. He told me this week that if had elective surgery two years ago, he would have avoided the surgery he’s now going through, the humiliation of a colostomy bag, and levels of pain he did not know existed. It was all preventable. My story is the same. Had I listened to the discomfort in my gut that I’ve  experienced for a decade and gone to the GP, I would have been given a  H. Pylori breath test, and put on a 7-day antibiotic program that kills it. By not curing this common bacterial infection (half the world’s population has it), I ended up having to rely on Jan and the Alfred Hospital’s Ninja staff to save my life. The two surgeries, six days in ICU, four days in the ward, and now a few weeks of healing and recovery, along with the intense physical and emotional trauma of it all, all of which was preventable. If you’re experiencing stomach discomfort, ask your GP for a H. Pylori breath test, and avoid what happened to me. Above all: Ask, Listen. Act. You, your body, and everyone who loves you, will thank you for it. As the saying goes, a healthy man has a thousand wishes, a sick man just one. Look forward to seeing you –

I have diligently built good diet, sleep, healthy living, yoga, cardio into my lifestyle for a long time now. But I must admit that focusing more on strength has not always been a goal of mine. However the idea of strengthspan is now gaining as much attention as healthspan and lifespan have over the past few years, redefining how we view health and aging. Think of lifespan as the raw length of the candle, and strengthspan as the flame’s intensity. Strengthspan focuses on maintaining your muscular strength and function for as long as possible. Some compelling research Strength equals independence: A study published in the Journal of Gerontology found that women with greater leg strength were 4 times less likely to experience mobility limitations later in life. This translates to maintaining your independence and reducing the risk of falls. Strength combats chronic disease: Research from the American College of Sports Medicine highlights that strength training can improve insulin sensitivity and blood sugar control, reducing the risk of type 2 diabetes. Stronger muscles also contribute to better bone density, which helps prevent osteoporosis, a common concern for women. Strength boosts your mood: A meta-analysis published in Depression and Anxiety found that strength training is effective for alleviating symptoms of depression. So, building strength can not only improve your physical health but also your mental well-being. Building strengthspan is a superpower: Squirrel Power: Believe it or not, squirrels can lift up to 7 times their body weight! They may be small, but they pack a powerful punch when it comes to relative strength. The Strengthspan Olympics: The National Senior Games in the US features competitions for athletes over 50 years old, with events including weightlifting, powerlifting, and even track and field. It’s a testament to the fact that strength and athleticism can continue across your lifespan. Strength and the Brain: Studies suggest that strength training can not only improve muscle function but also boost cognitive health. Building strengthspan makes you smarter! Strength is Ageless: There’s no upper limit on when you can start building strength. The oldest person to ever complete a full marathon was Fauja Singh, who finished the Toronto Waterfront Marathon at the age of 100! Building strengthspan is a journey, not a destination. Strength training is for everyone, and it’s never too late to start. Aim for at least two 20-30 minute strength training sessions per week. Focus on proper form over heavy weights, and gradually increase the intensity or difficulty as you get stronger. Our expertly trained Be Well team are here to guide, support and encourage you on our shared journey to live longer, healthier, better – and stronger! We all do better together so see you at Be Well again soon. PS not sure Matt, Divya or Laura are going to start adding kettlebells to our yoga classes as per this pic 😁 but our Be Strong classes are ready and waiting for you! Navigate to more articles! PrevPreviousWorld Falling Short on Getting People Moving Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

I was reading a new report by the World Health Organization (WHO) on global physical inactivity this week. The report issued a stark warning regarding the escalating rates of physical inactivity worldwide.Published in June 2024, “Global levels of physical inactivity in adults: off track for 2030” reveals a worrying trend. Nearly one-third (31%) of adults globally are not meeting recommended levels of physical activity. This is a 5% increase since 2010, and the trendline is climbing to 35% by 2030, posing severe risks to public health. Why is this happenning? As ever, there’s  a complex, interelated vectors, including urbanization, sedentary lifestyles, and inadequate infrastructure for physical activity promotion.Add to this disparities between regions and socioeconomic groups highlight inequalities in access to opportunities for physical activity, exacerbating health inequities. WHO is calling for urgent, coordinated global action to reverse the current trajectory, urging countries to prioritize investments in promoting active lifestyles and creating supportive environments for physical activity. What about Australia? An Australian Institute of Health and Welfare (AIHW) report paints an alarmingly picture-by-numbers. Some 78% of Australian adults aged 18-64 don’t meet the recommended physical activity guidelines, including: the majority of children aged 10-12 83% of adolescents aged 15–17 73% aged 18–64 did not enough muscle-strengthening activities this rises to 84% of people over 65. The prospects of Australia joining Singapore as a Blue Zone seem a long, expensive,  way off, with massive levels of avoidable sufferring.. The WHO report underscores that Australia, despite its reputation for outdoor activities and sports, is grappling with significant levels of physical inactivity among its adult population contributing to rising health risks such as obesity, cardiovascular diseases, and mental health disorders. The cost is huge with the WHO having previously stated the health implications of inactivity will cost the world economy more than 27Billion per year between 2020 – 2030. And that puts no dollar value on personal sufferring, demands on families, and premature death. Keep moving Sobering stuff. We are deeply privileged to live in Melbourne, and able to avail ourselves of services such as those Be Well provides. We can take comfort that, by doing so, we are going against the trend. By adding decades to our health span and years to our lifespan, we benefit not just ourselves and our families, but also the health system. So do keep moving. Don’t slow down during these colder months, because we aren’t  bears. Staying fit and well builds our immune systems, warding off winter ills. Tale comfort in the warm community that is Be Well. See you there again soon! Navigate to more articles! PrevPreviousHow’s Your Brain Health? Be Well is the first-of-its- kind urban health, wellness and lifestyle club in Melbourne, Australia.  Informed by the science of longevity, Be Well nurtures the relationship you have with yourself and others, to optimise your lifestyle, and live your longest, best life.

Our brains, like our bodies, show the wear and tear of life. But what if we could slow that process down? Or actually improve the way our brains function as we age? This question leapt to the front of my mind when watching clips from today’s US Presidential debate between two increasingly senile men. Oh dear. I’ve recently been diving into the fascinating work of Dr Daniel Amen, the renowned and somewhat controverail brain disorder specialist and author of more than 30 books, including the New York Times bestseller, Change Your Brain, Change Your Life. Dr Amen’s research emphasizes the crucial link between brain health and overall physical health, highlighting the importance of maintaining a healthy brain to ensure a healthier body and mind. Dr Amen and his team have scanned the brains of over 250,000 people, including veterans, people with ADHD, and even murderers. Turns out, people with different cognitive disorders have different brain structures. The brains of murderers show abnormal activity, especially the prefrontal cortex involved with empathy, judgment, and forethought. The brains of people with typical ADHD show decreased blood flow in the prefrontal cortex, cerebellum, and basal ganglia, all of which help produce dopamine. And so on. This work suggests we should focus on brain health, as well as mental health. If the physical brain is the hardware, the mind is its software.  Deficits in the hardware (brain) affect the proper functioning of the software (mind), as do defects or damage within the software (mind) itself. Perhaps Dr Amen’s most important finding is that brain health is not isolated from physical health; rather, the two are deeply intertwined. If our body suffers ill-health, this negatively affects our brain function, leading to poor mental health and cognitive decline. So how can we optimise our brain health? Our brains are ‘plastic’; we can change the way they operate. Here are 11 strategies promoted by Dr Amen to improve our brains, and therefore our minds. (Count how many you already use!) Blood flow strategies: Exercise for 30 minutes a day, eat foods that boost blood flow (such as beets and cayenne pepper). Retirement and aging strategies: Make new learning part of your everyday life no matter how old you are. Inflammation strategies: Eat an anti-inflammatory diet, increase your intake of dietary omega-3 fatty acids with fatty fish (such as salmon or anchovies), and take supplements (such as fish oil, probiotics, and curcumins). Genetics strategies: If you have a family history of dementia, it is critical to be serious about brain health as soon as possible. Get screened early for memory problems. Head trauma strategies: Heal the brain from past head injuries with hyperbaric oxygen therapy (our Aipod!) and protect your head from future injuries. Toxin strategies: Avoid toxic exposure and support the four organs of detoxification: Kidneys – drink more water Gut – eat more fiber and choose organic foods Liver – quit smoking and drugs, limit alcohol, eat brassicas (such as cabbage, broccoli, cauliflower, and Brussels sprouts) Skin – sweat with exercise and take saunas Mental health strategies: Adopt brain-healthy habits, including daily physical activity and good nutrition. In addition, learn to eliminate your Automatic Negative Thoughts (ANTs) and seek professional help to treat any mental health issues. Immune system problems and infections strategies: Boost your vitamin D intake and eat onions, mushrooms, and garlic. If you suspect a lingering infection, such as long COVID or Lyme disease work with an integrative or functional medicine doctor who can properly diagnose and treat you. Neurohormone strategies: Have your healthcare provider test your hormone levels and optimize them if necessary. Diabesity strategies: Eat a brain-healthy diet, eliminate sugar, and be calorie-smart. Sleep strategies: Aim for 7-8 hours of sleep per night and develop a nightly routine that promotes relaxation. Having done all that, you should easily spot the acrostic: the first letter of each strategy spells BRIGHT MINDS, smile. I really like the premise of Daniel Amen’s message –  nurturing our brains is key to a healthier, happier life. As readers know, Be Well’s approach is based on lifestyle medicine (‘make your lifestyle your medicine’), which underpins much of Dr. Amen’s advice. Our suite of cardio, resistance, flexibility, and recovery options, along with the excellent suite of services provided by our team of Allied Health Professionals, all play are role in promoting overall health, and so brain health, and so mental health. Here’s to your increasingly healthy brain (and fingers crossed for our American cousins).   Look forward to seeing you at Be Well soon. Navigate to more articles! 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