BeWellLongevity

After bragging that I haven’t been sick for many years, I got hit by a bad cold this past week. I am blaming the small loves-of-my-life who are childcare super spreaders for this turn of events!   Even if this isn’t you, the Melbourne cold has hit hard, and catching a cold this winter won’t be uncommon. One question we’re asked often at Be Well is: Is It Safe to Exercise with a Cold? Here’s the general rule: if your symptoms are “above the neck”,  like a runny nose, sneezing, or mild sore throat, light to moderate exercise is usually safe and may even help you feel better. But if you’re experiencing fever, fatigue, body aches, or chest congestion, it’s best to rest. For over-50s, regular moderate-intensity exercise has been shown to boost immune activity and more than halve the risk of respiratory infections. Staying active also helps reduce inflammation, improve circulation, and enhance sleep, all crucial for a well-functioning immune system. Supplements and Nutrition While no supplement can prevent a cold entirely, some may reduce symptom severity and duration: Zinc: Taking zinc acetate lozenges (up to 75 mg/day) within 24 hours of symptom onset may shorten a cold by around two days, according to a Cochrane Library review. Vitamin C, D & Probiotics: The research is mixed. Instead of high-dose capsules, opt for nutrient-rich foods: oranges, kiwi fruit, salmon, eggs, yoghurt, and fermented foods like kimchi. Can Infrared Saunas Help? Infrared saunas are popular at Be Well and for good reason. Some studies suggest they may help reduce cold symptoms by relieving congestion and promoting relaxation. If you’re considering a sauna while sick, keep these tips in mind: Avoid if you have a fever: Saunas can raise core body temperature and worsen symptoms. Stay hydrated: You lose fluids while sweating, so drink plenty of water before and after. Adjust the temperature: Use a comfortable setting, even lower temps can help. Try the colour therapy: Red light can aid sleep and recovery. Watch for dizziness: Leave the sauna if you feel lightheaded or weak. When in doubt, rest. As for me, after a day in bed on the laptop and in off–camera teams and then a day recovering from my clear denial that I was sick at all I got moving 😅 Sunlight, a light run, sauna, Hydroxy Airpod and yes, back to my cold showers. I felt better within hours. It felt like I was down for weeks but it was actually only 4 days. I 100% put that down to my using those recoveries at Be Well! At Be Well, we’re here to support your health journey through every season. Stay warm, stay active, and remember, the absolute best thing you can do is listen to your body. Here’s to winning the winter! Look forward to seeing you at Be Well again soon. Navigate to more articles! PrevPreviousSleep Glorious Sleep 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.

Did you know we spend around 26 years of our lives asleep? And yet, most of us still wake up feeling ….. tired. You’re not alone, nearly 40% of people worry about their sleep, and it’s becoming clear why.  Poor sleep is now estimated to cost Australia a staggering $66.3 billion per year, with sleep disorders accounting for over 3% of the national disease burden. Poor sleep accelerates ageing and cognitive decline and can impact our lifespan by up to 6 – 8 years. Sleep is now understood to be one of the most important pillars of good health. Here’s some crucial ways to improve what is nowadays often called sleep hygiene. Build these pillars into your daily routine, and a good night’s sleep awaits you! The Light We Didn’t See ComingWe’ve all heard about blue light from phones, but recent studies suggest that the overhead lighting in our homes might be a bigger culprit when it comes to disrupting our natural sleep rhythms. The brightness of artificial light, measured in lux, matters more than we thought. Simply put: the dimmer your lights, the better before bed. Swapping harsh lights for soft, warm-toned lamps in the evening could do more for your sleep than a screen filter ever will. Screens in Bed? It DependsHere’s the latest research. Using screens before bed doesn’t automatically wreck your sleep. The real issue starts once you’re in bed. Whether it’s mindless doom scrolling, intense gaming, or checking work emails, screen time in bed shortens sleep duration and disrupts quality, especially if it drags you past your usual bedtime. Sleep Anxiety: A Modern EpidemicEver worried so much about getting good sleep that you end up sleeping worse? You’re not imagining it. A growing number of people now suffer from orthosomnia – the anxiety of trying to get perfect sleep. This is often triggered by sleep trackers. Ironically, this obsession can create the very problem we’re trying to solve. So What Can You Do Tonight? Ditch perfection. Use sleep trackers as friendly guides, not judges. Sleep hygiene. Unplug 30 minutes before bed, and keep devices out of the bedroom. Try mindful sleep tools. Deep breathing, yoga nidra, or gratitude journaling can help you wind down. Borrow from the latest in ‘sleep tourism’. Hotels now offer blackout rooms, scent therapy, and circadian lighting. You can do the same at home,think lavender oil, blackout curtains, and a soothing playlist. My Hot Tip? 🔥 Tart cherry juice twice a day. Tart cherries (especially the Montmorency variety) are a natural source of melatonin. They also contain tryptophan and anthocyanins, compounds that help increase melatonin production and reduce inflammation. A 2018 study of adults with insomnia showed significant improvement in sleep time. People using tart cherry slept up to 84 more minutes per night. Give it a try! Sleep is Your SuperpowerSleep isn’t just downtime, it’s a powerful tool for healing, focus, emotional balance, and peak performance.  Here’s to sleeping well, and living younger, longer and better as a result! See you at Be Well again soon. Navigate to more articles! PrevPreviousIts Time to Glow Up 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 first thing that happens to me at this time of year is that my skin gets really dry. Now I am already at a disadvantage as I genetically have very little elasticity in my skin which means my skin wrinkles more and faster than most people. (Explains why I never got back into that bikini after giving birth to 4 children no matter how much exercise I did!) Fortunately for me, my Dad was one of the team who developed sunscreen and large vats of white cream were regularly brought home and tested on us five kids for many years. Sure, I did my share of slathering my very fair Scottish, Irish, Northern European skin with baby oil and lying in the Queensland sun like a chicken on a rotisserie for most of my teenage years. But before and after that, I was pretty religious about sunscreen. My dermatologist is quite complimentary about how my skin has worn through the years. Given my genetics. which I can’t change, and no desire to go under the knife, the rest comes down to lifestyle. Beauty is More Than Skin Deep The conversation around beauty is evolving dramatically. It’s no longer about chasing youthfulness by erasing wrinkles, but about optimising our overall physical, mental, and emotional well-being as we age. True longevity lies in preventing decline, nurturing vitality, and embracing a healthy, natural radiance. This is why the beauty industry is undergoing such a significant transformation – moving beyond superficial fixes to leverage scientific advancements that target the fundamental biological processes of aging. The Science Behind the Glow Research from Yale University highlights the profound impact of our mindset on aging, suggesting that a positive outlook can extend life by over seven years. Even more compelling is their finding that individuals with positive self-perceptions of aging are often perceived as more physically attractive over time. This underscores the powerful connection between confidence, posture, vitality, and emotional well-being – all contributing to that natural “glow” we all recognize. The science behind this “glow” goes deeper than surface treatments. The Human Genome Project revealed that genetics alone cannot fully explain the diverse ways we age. The emerging field of epigenetics provides crucial insights, demonstrating how lifestyle, environment, and even the ingredients in our skincare can influence gene expression, essentially switching genes “on” or “off.” Pioneering research, such as that from Estée Lauder, indicates the potential to “reverse” cellular age in skin cells, making older cells behave more like younger ones. This isn’t science fiction – it’s happening now. Furthermore, the future of skincare is increasingly hyper-personalised. Not every ingredient works for everyone, which is why advanced diagnostics are being developed to recommend products based on an individual’s unique biology and even their circadian rhythm. Imagine skincare formulations optimized specifically for you and applied at the perfect time for maximum effectiveness. Why This Matters for You Prevention is Paramount: Incorporating functional foods, highly absorbable supplements, and consistent daily sun protection aren’t just beauty routines – they’re essential investments for anyone committed to aging well. Healthy Skin, Healthy Life: Vibrant skin significantly impacts our mental well-being and social confidence, contributing to overall resilience and quality of life. Innovation is Accelerating: From sophisticated lab-on-a-chip technologies that can predict your skin’s biological age to AI-driven ingredient recommendations, the future of beauty and wellness is becoming smarter, more personalized, and demonstrably more effective. The latest scientific understanding makes it clear: health, beauty, and longevity are inextricably linked. By prioritising the care of your skin, nourishing your body from within, and embracing a holistic approach to wellness, you’re investing in more than just appearance – you’re investing in a longer, healthier, and more vibrant life. The future of beauty is about living well, inside and out. It’s truly never too late to embrace this journey. Here’s to many healthy and radiant years of living longer, better, and happier! Looking forward to seeing you at Be Well soon. Navigate to more articles! PrevPreviousThe Fitness Journey I Never Expected 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 fourth Melbourne grandchild was born this week; welcome, June! We’ve gone from wondering if we would ever have grandchildren to suddenly having four under 2 years of age. It’s amazing how different the role of grandmother feels compared to being a mother. All the overpowering, all-consuming love without any of the stress! It’s so worth waiting for 😅 I was walking down my street carrying, skipping and jumping with 22 month old Sophia, pictured above, when a woman sternly warned me to be careful not to hurt my back. I laughed, not at her, but at the idea that obviously at a certain perceived age you’re expected to be able to do some things and not other things, particularly physical activities. Older Parents,Older Grandparents The age of first-time parents is steadily increasing, currently ranging from 27 to 32 years. Over the past 15 years, the age of first-time grandparents has shifted from mid-50s to between 60-79 years. I understood what the woman in the street meant. I see many grandparents in their early 60’s with their small grandchildren who look like there’s no way they could possibly pick them up, let alone skip down the street. Keeping Up With the Grandkids To truly embrace the joy of being a grandparent you need to be fit. It’s exhausting, fun and non-stop movement!! The heart-filled pure joy of being a parent and grandparent is enough evidence for me to stay well, fit and sharp but the very real health and longevity benefits are now well researched and evidenced. Here’s some new research to inspire you just in case you need it! 😄 Longevity: 37% lower mortality risk for caregiving grandparents over 20 years Better cognitive function: Higher cognitive scores with 100+ hours of grandchild care over two years, resulting in lower Alzheimer’s risk Greater emotional wellbeing: Both grandparents and grandchildren from emotional closeness. ️ Increased “feel-good” hormones:Spending time with grandchildren boosts dopamine and oxytocin levels, making both you and them happier! So to all the Mothers and Grandmothers, Happy Mother’s Day! Here’s to living younger, longer, better with our much loved and precious children and grandchildren 😍 Navigate to more articles! PrevPreviousDon’t go breaking your heart 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.

Nope, this is not a Valentine’s Day post but it is Heart Health Month and I truly, deeply care about yours in more ways than one! I was 19 years old when I watched my father suffer and then die from a heart attack a week before his 52nd birthday. His own doctor also suffered a heart attack trying to bring him back to life before the ambulance arrived. One man was taken to the hospital, the other to the morgue. It was a incredibly traumatic experience for my mother and I who were the witnesses to these events. Life’s Mysterious Echos That scene, experience and feeling came flooding back in full technicolor 35 years later when my husband and Co-founder of Be Well, David, collapsed from a heart attack on our front door step one Sunday morning, also in his mid 50’s, in 2017. As I sat, helplessly, holding his head, waiting for the ambulance to arrive I was gripped by the same fear and shock I felt all those years ago. As the saying goes, life may not repeat but it sure does rhyme. All these years later, heart disease is still Australia’s leading cause of death – claiming over 17,000 lives each year (ABS, 2023). Among adults aged 45–74, 1 in 6 is at high risk of a heart event in the next five years – often without realising. Women are not small men Heart disease looks and behaves differently in men and women. Men are more likely to experience the “classic” signs of a heart attack – chest pain, tightness and shortness of breath. Women, especially after menopause, are more likely to have “silent” symptoms: nausea, fatigue, back or jaw pain, or even anxiety-like symptoms. This means heart issues are often misdiagnosed or picked up late in women. In fact, women are almost three times more likely to die within a year of a heart attack compared to men (Heart Foundation, 2022). This is not just physical either. Emotion, stress, grief and social disconnection all trigger changes in heart rhythm and blood pressure. Studies show women tend to experience stronger emotional-heart links, such as “broken heart syndrome” (takotsubo cardiomyopathy), which mimics a heart attack but is caused by acute stress. Healthy ways to a healthy heart At Be Well, we’re here to help your emotional and physical heart thrive – no matter your age or gender. We all know by now that aerobic/cardio exercise, strength and interval training 2 – 3 times per week are key to heart health but what about everything else? Here’s some great new data on six additional ways not to break your own heart! Yoga and Tai Chi Lowers stress hormones, improves heart rate variability (HRV), and supports flexibility and balance. Quality Sleep (7–9 hours/night) Poor sleep increases heart disease risk by 45%. Good sleep helps regulate blood pressure and inflammation. Saunas Research shows regular sauna use mimics cardio benefits, lowers blood pressure, and improves vascular function. Cold Water Exposure Helps regulate vascular tone and autonomic nervous system (especially beneficial post-exercise). Breathwork & Meditation Slows heart rate, increases heart rate variability (HRV), and reduces stress load on the heart. Even 5 minutes a day counts. Gratitude journaling just 5 minutes a day also lowers resting heart rate and boosts emotional resilience. Social Connection & Laughter Yes, laughter! Oxytocin release supports cardiovascular health. Isolation increases heart attack risk by up to 29%. ——————————————————————————– The end of the story for David was very different to my Dad’s, thank goodness. One magic stent and he was back with more life and energy than ever. He is the first to say his heart attack was entirely predictable though – his lifestyle, diet and stress were seriously out of balance at that time. In fact, getting him back on track is what led us to create Be Well! No matter what I read on health, longevity, health and age tech and more, the key message is still the same. Your lifestyle is 80% of the health and wellbeing story and therefore completely in your control. As we like to say, and do!, lifestyle is your best medicine. We’ve got this Be Wellers! Here’s to strong hearts and living longer, better, healthier and happier together. Navigate to more articles! PrevPreviousGrowth is contagious 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.

Firstly, yes this is a bumper newsletter! I was away working in WA last week and over the weekend. Speaking of WA, I left feeling deeply inspired by someone I heard at the Reimagining Education conference in Fremantle, where I was fortunate to be a keynote speaker. It’s one of those rare events which goes beyond information sharing – it’s focus is provocation and being genuinely challenged to see things differently. One such provocation came from the brilliant Professor Erica McWilliam from Queensland University of Technology in Brisbane. She posed a powerful critique of the current pressure we put on children and young people to “find their passion” and “fulfil their purpose”, as if these are singular, urgent quests. She argued that this pressure is just as exhausting as the high-stakes testing regimes we’re supposedly moving away from. Instead, she offered a beautifully simple counterpoint: it’s better to be good at one thing – and then surround yourself with others who are good at other things. This struck me not just from an education lens, but also through the prism of health and wellbeing. To become good at something isn’t an isolated act. It requires instruction, guidance, and exposure to expertise. And it takes time. Deliberate practice, as psychologist Anders Ericsson showed in his work on skill acquisition, is fundamental to mastery – and that practice is more effective with expert feedback and a supportive environment. In health and wellness, we see this constantly. At Be Well, people grow not just by showing up, but by learning from others. Watching someone modify a move, tackle a new challenge, or push through a plateau can be as motivating as our own progress. In fact, research into social learning theory confirms this – observing others can change our beliefs about what’s possible for ourselves. At Be Well, I often find myself commenting to a member about how much they’ve improved, not because I’m their instructor, but because their achievements are  contagious. Their effort sparks something in me. It’s a reminder that wellness is not a solo pursuit but rather a shared practice. The truth is, the most profound growth happens at the edge of our comfort zones. This aligns with the concept of optimal challenge in psychology, where tasks are hard enough to stretch us but not so hard that we give up. So perhaps we can let go of the myth that we must be extraordinary at everything. Maybe it’s enough to keep showing up, keep learning, and surround yourself with people who make us better – at health, at work, at play and at life. See you all again at Be Well soon! Navigate to more articles! PrevPreviousCan you do the Shoe Challenge? 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.

Next Monday is World Health Day and we’re challenging every one to do the ‘shoe challenge’ at Be Well. The ‘shoe challenge’ is where you stand on one leg while putting on a sock and shoe without touching the ground. While it may seem like a fun TikTok challenge, this simple act is backed by serious science. Mastering single-leg balance offers numerous benefits, from improving stability to enhancing brain function and even predicting longevity. 1. Balance and Stability One of the most obvious benefits of standing on one leg is improved balance. Balance is essential for daily activities like walking, running, and even standing for long periods. As we age, balance naturally declines, increasing the risk of falls and injuries. Practicing single-leg standing and challenges like the shoe test strengthens stabilizing muscles in the ankles, knees, and core, reducing the likelihood of falls and improving coordination. 2. Stronger Core and Lower Body Muscles When you lift one leg off the ground, your core and lower body work harder to keep you upright. Engaging muscles in the abs, glutes, quads, and calves helps improve strength and endurance. Over time, this can lead to better posture, reduced back pain, and increased functional fitness—making everyday movements like climbing stairs or carrying groceries easier. 3. Better Proprioception and Coordination Proprioception is your body’s ability to sense its position in space without looking. It’s what allows you to walk without watching your feet or react quickly to unexpected movements. Standing on one leg and performing tasks like the shoe challenge enhances proprioceptive ability, improving coordination and reducing the risk of missteps or injuries in sports and daily life. 4. Brain Health and Cognitive Function Balance isn’t just about physical fitness—it’s also linked to brain health. Research suggests that people who struggle with balance may have a higher risk of cognitive decline. Activities that challenge balance stimulate neural pathways, keeping the brain engaged and potentially reducing the risk of dementia and other cognitive disorders. The shoe challenge, which requires focus and coordination, engages both brain and body, strengthening the mind-body connection. 5. Predicting Longevity Several studies have found that the ability to stand on one leg is a predictor of longevity. In one study, middle-aged and older adults who couldn’t balance on one leg for at least 10 seconds were more likely to experience health issues and a shorter lifespan. Improving balance through simple exercises like single-leg stands or the shoe challenge may contribute to a longer, healthier life. 6. A Fun Way to Test and Improve Fitness The shoe challenge isn’t just a social media trend—it’s a practical fitness test. It provides a quick snapshot of your balance, flexibility, and strength. If you find it difficult, don’t worry. Start by practicing standing on one leg for 30 seconds at a time, then gradually incorporate more movement. Over time, your balance and overall stability will improve, making you more resilient and agile. Join the Challenge! Standing on one leg and performing challenges like the shoe test are simple yet powerful ways to assess and enhance your health. Whether you’re looking to prevent falls, improve your athletic performance, or boost brain function, balance training is a crucial (and fun) part of fitness. So, why not give it a try? Slip on a shoe, test your balance, and reap the benefits of better health and longevity. See you at Be Well again soon. Navigate to more articles! PrevPreviousA Calf Raise a Day Keeps the Physio Away 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.

This week’s blog is from the desk of Pat Lynch, our Senior Physiotherapist As the saying goes, ‘A calf raise a day keeps the physio away.’ Well, that’s not entirely true—but doing a few goes a long way! Strong calves are not only essential for staying upright and sprinting for the bus, but they also protect you from falls, lower limb injuries, and even aging-related issues like osteopenia and sarcopenia (aka muscle loss). Your calf muscles serve as the foundation for nearly every movement you make, so it should come as no surprise that calf raises are a personal favourite, and an exercise I frequently recommend to the people who come to me for physio. 1. Better Blood Circulation Most people are surprised to learn that their calves are their second heart. They do the hard work of sending blood from our lower half up to our heart. Strong circulation is essential for: better cardiovascular health improved organ function (including better skin!) enhanced immune system faster wound healing, and more. Who knew that strengthening our calves would do all that!2. Healthier Joints & Muscles As we age, our joints wear down, and the muscles that support them shrink faster each year (thanks, sarcopenia!). Calf raises keep your lower limbs strong and mobile, reducing joint wear-and-tear and slowing muscle loss. 3. Stronger Bones Hopping can help reverse osteopenia (early bone loss). Just ten hops a day sends enough of a signal to our bones to increase their density and strength. Add skips to your walk! 4. Prevent Falls & Injury Wobbly ankles? Weak calves? That’s a recipe for trips and falls. Strong calves improve balance and stability, making you steadier on your feet—whether you’re navigating the Yarra trails or busy sidewalks. Your Quick & Easy Calf Routine Incorporating calf raises into your routine is simple and effective. Here’s a quick step-by-step guide to ensure you perform them correctly for maximum benefit: ✔ Starting Position: Stand upright with your feet hip-width apart. Use a wall or a sturdy chair for balance if needed. ✔ Lift Your Heels: Slowly raise your heels off the ground by pushing through the balls of your feet. Keep your knees straight and engage your core for stability. ✔ Hold the Position: At the top, pause and feel the contraction in your calf muscles. ✔ Lower Your Heels: Slowly lower your heels back down to the starting position. Avoid bouncing, as can put unnecessary stress on joints. Rinse and Repeat: aim for 10-15 repetitions per set: ✔ Brushing Your Teeth? Do 15 calf raises (bonus points for single-leg!). ✔ Waiting for the Kettle to Boil? Sneak in 10 hops—your bones will thank you. ✔Using the Stairs? Let your heels hang off a step for an extra-deep stretch. As you build strength, try single-leg calf raises for added challenge. By building calve raises into your day, you will strengthen your calf muscles and enjoy the fabulous health benefits they provide! How a Physio Can Help Not all calf raises are created equal. Although they seem like a simple exercise, they are often performed incorrectly. A physiotherapist can check to make sure your technique is spot on, can recommend a suitable calve-raising practice, and help you progress your exercises safely. Whether you need guidance on proper form, in-depth injury prevention, or strengthening beyond basic calf raises, the Physio Team at Be Well can keep you strong and mobile for the long haul. So go on, give those calves a little extra love, and don’t forget to sing out if you want to supercharge your health. Navigate to more articles! PrevPreviousBeyond Sick Care: Be Well’s New Partnerships for Holistic Health in 2025 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.

A few weeks ago we had a fantastic Be Well Conversation with Dr Gillian Singleton GP, co-founder of In2Health and Stephanie Slater, co-founder of Askle. We spoke at length about the ‘sick care’ vs ‘health care’ system we have in Australia, with 1 in 10 people still dying of preventable diseases and conditions and a tiny $89 dollars per head spent annually on health prevention by our Governments. We explored how Lifestyle Medicine Doctors like Gillian and her team take an entirely different, holistic approach to their patients – listening deeply, ensuring the right tests, diagnosis and carefully prescribed combination of medical and lifestyle interventions are in place and regularly followed up for each patient. We also heard about Stephanie’s painful journey to discovering how the lack of key vitamins and minerals were affecting her fertility. Stephanie’s personal experience led her to study,  research and found her own brand of compounded supplements. We discussed how, when and why we might need supplements, what kind of supplements are best and how we know. The good news is that in 2025 we can now access pharmacy grade, individually tailored supplements for each of our unique requirements. We are absolutely thrilled to announce that in April we will be launching Thrive, a personalised lifestyle medicine program developed by Dr Gillian and her team, exclusively to Be Well Members and a partnership with Askle, the only Australian owned and personalised supplement brand. In addition to this, we are also bringing to Be Well the luxury ayurvedic skin and beauty brand, Shankara, from India / US. This truly beautiful range of pure  organic skincare products heals, rejuvenates and nourishes your skin like nothing I have ever used before. I am a complete convert and cannot imagine ever using anything else again. We pride ourselves on a full service, end to end offering at Be Well. With fitness, recovery, meditation, massage, and allied health including physiotherapy, dietician, psychology and kinesiology we have Almost everything under the one roof. Our new partnerships with Thrive, Askle and Shankara add to our incredible Be Well eco-system – one we have carefully vetted and curated, especially for our Members. So watch this space and get ready to dive in and optimise your health care, vitality and beauty at Be Well. Here’s to living healthier, happy, longer and more beautiful lives – inside and out!  See you again at Be Well soon. Navigate to more articles! PrevPreviousFight Inflammaging to Age-Proof Your 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.

Have you ever heard of inflammaging? Neither had I, until recently! But once I started digging into the research, I realized this concept is a gamechanger for anyone interested in longevity and optimal health. Inflammaging is the ongoing, mild inflammation that occurs as we get older, even without clear infections or injuries. Scientists now consider it a key driver of many diseases, from heart disease to dementia. The good news? We have more control over it than you might think! How Inflammaging Affects the Body Chronic inflammation silently damages our bodies in multiple ways: ✔ Cellular Senescence – Aging cells stop dividing but don’t die off. Instead, they pump out inflammatory chemicals, fueling systemic inflammation. ✔ Immune System Dysregulation – As we age, the immune system weakens. It has a harder time clearing damaged cells, which leads to a vicious cycle. ✔ Organ Dysfunction – Chronic inflammation damages organs like the heart, liver, and brain. ✔ Mitochondrial Breakdown – Poor calcium signaling disrupts energy production, leading to fatigue and increased inflammation. Ultimately, inflammation accelerates the ageing process,  contributes to frailty and premature death, and really damages our quality of life. But it’s not inevitable. By taking action, we can slow it or even reverse it. Inflammation Hacks We all know that eating well and exercising can help combat inflammation, but what if you want to go further? Here are some cutting-edge strategies to fight inflammaging: 1. Cold Therapy (Ice Baths & Cryotherapy) Plunging into cold water lowers inflammation, boosts immune function, and increases mitochondrial efficiency. Try Be Well’s Hot & Cold baths or cold showers at home a few times a week to activate your body’s natural anti-inflammatory response. 2. Intermittent Fasting & Fasting-Mimicking Diets Research shows that fasting helps clear out senescent (damaged) cells and reduces inflammation. A fasting-mimicking diet (FMD), where you eat very low calories for 5 days, has been shown to reduce inflammatory markers and promote cellular repair. 3. Grounding (Earthing) Walking barefoot on grass, sand, or soil isn’t just relaxing, it can actually reduce inflammation by balancing the body’s electrical charge. Studies suggest that direct contact with the earth helps neutralize harmful free radicals. 4. Heat Therapy (Infrared Saunas & Hot Baths) Saunas and hot baths mimic the effects of exercise, increasing circulation and reducing inflammation. Infrared saunas, in particular, penetrate deep into tissues, improving mitochondrial function and reducing chronic pain. 5. High-Intensity Interval Training (HIIT) & Strength Training While gentle exercise is great, HIIT and resistance training have been shown to dramatically lower inflammation and boost mitochondrial health. Short bursts of intense activity help your body develop a stronger anti-inflammatory response. 6. Molecular Hydrogen Therapy Drinking hydrogen-rich water or inhaling molecular hydrogen gas has been found to reduce oxidative stress and inflammation at a cellular level. Some biohackers swear by it for improving energy and reducing aging markers. 7. Psychedelic-Assisted Therapy Psilocybin (magic mushrooms) and MDMA are being studied for their anti-inflammatory effects on the brain. They may help reduce neuroinflammation, which is linked to conditions like Alzheimer’s and depression. 8. Microbiome Optimization (Postbiotics & Fermented Foods) Gut health is directly linked to inflammation. Beyond probiotics, postbiotics (the beneficial byproducts of gut bacteria) are gaining attention for their powerful anti-inflammatory effects. Try fermented foods like kimchi, sauerkraut, and kefir for gut health. 9. Red & Near-Infrared Light Therapy Red light therapy has been shown to reduce inflammation, speed up muscle recovery, and improve skin health. Many athletes and longevity enthusiasts use red light panels or devices to support cellular repair. 10. Adaptogenic Mushrooms & Herbs Certain mushrooms like reishi, lion’s mane, and chaga contain powerful compounds that modulate the immune system and reduce chronic inflammation. Herbs like turmeric, ashwagandha, and boswellia also have strong anti-inflammatory properties. Daily Habits Even if you don’t dive into the more radical options, these simple habits can make a huge difference: ✔ Prioritize Omega-3s – Eat more wild-caught fish, flaxseeds, and walnuts to balance your omega-6 to omega-3 ratio. ✔ Ditch Ultra-Processed Foods – Reduce sugar, seed oils, and processed grains, which trigger inflammation. ✔ Get Enough Sleep – Poor sleep increases inflammatory markers. Aim for 7-9 hours of quality rest. ✔ Move Every Day – Even just walking 30 minutes daily reduces inflammation. ✔ Manage Stress – Chronic stress elevates inflammation. Try meditation, breathwork, or nature therapy. Feel Empowered! Inflammaging isn’t inevitable. We can slow the process, improve our quality of life, and potentially extend our health span. There’s no shortage of excellent ways to reduce inflammation and almost all of these are right here, all under one roof at Be Well. Too easy! Here’s to living longer, healthier, happier and inflammation free! See you again at Be Well soon. Navigate to more articles! PrevPreviousCelebrating the Women of Be Well this International Women’s Day 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.