BeWellLongevity

Your health, wherever you are. For three years, we’ve been dedicated to supporting your health journey. For our wonderful community in Melbourne, that has meant providing a physical space to build strength, community, and all-round health. For our valued subscribers around Australia and the world, it has meant a newsletter delivering the latest science-backed insights on longevity. Whether you’re with us in person or online, our commitment to you has pushed us to ask a deeper question: How can we make the effort you put into your health even more personalised and powerful, no matter where you are? This led us to Dr. Gillian Singleton, one of our Be Well members. Her life’s work is built on an insight that resonated deeply with us. After 25 years as a GP, she saw firsthand that our healthcare system, while brilliant at treating illness, is not set up for prevention. It’s a system that’s forced to be reactive. As she puts it, “our health care system… just isn’t equipped to deliver effective prevention.” She created a digital health solution – Thrive – to fill that gap, and so, we knew we just had to make it accessible to all of you! In less than two weeks, we’ll be inviting you to join this world-leading initiative in personalised, preventative health care. I’ll send you more information next week. Navigate to more articles! PrevPreviousLet the sunshine in 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.

Who remembers that song from the Hair musical? I was humming it after listening to a fantastic episode of The Diary of a CEO featuring Dr Roger Seheult, an ICU doctor, medical educator, and co-founder of MedCram. We’ve all been told that vitamin D is important. But Dr Seheult goes way beyond that, arguing that sunlight is a vital part of our immune system, our energy system and our emotional health. He’s not talking theory. As a critical care doctor, he’s the one managing ventilators and trying to save lives in the most urgent circumstances. And it’s precisely because he’s seen what happens at the end stage of illness that he’s become a passionate advocate for prevention, and for what he calls the NEWSTART approach to health: Nutrition, Exercise, Water, Sunlight, Temperance, Air, Rest, and Trust. An ICU Sunlight Miracle What struck me most was a story he shared from the ICU. A teenage boy came in with a devastating fungal lung infection. Doctors had given him just two days to live. His only request? “I just want to feel the sun again.” So the team wheeled him outside, connected to tubes and machines, and placed a red light therapy device near him. Within 48 hours, the boy’s white cell count surged, his oxygen needs dropped, and his lungs started to clear. That moment changed everything for Dr Seheult.   From then on, he began paying attention to sunlight, not just as a vitamin D source, but as a powerful biological signal. He even cited research showing that hospital patients placed closer to windows recover faster and are discharged sooner than those in interior rooms. Sunlight helps regulate mitochondria, reduces inflammation, boosts mood, and even improves our response to viral infections like COVID-19. Magic Morning Rays Just 2–5 minutes of early morning sun (without sunglasses or screens) can increase dopamine by 250%. Sunlight is a natural, mood-enhancing neurochemical that helps you feel focused, energised, and resilient. Infrared from sunlight also triggers melatonin production, not just the kind that helps you sleep, but a form of internal antioxidant melatonin that protects your body at the cellular level throughout the day. Trusting in Trust The final pillar in Dr Seheult’s NEWSTART framework is, Trust. People who cultivate trust, whether in a higher power, their loved ones, or an optimistic outlook on the future, experience lower stress, less anxiety, and better health outcomes overall. Trust grounds us. It keeps us steady when things feel uncertain. And it reminds us that we’re not alone. We are extremely privileged that our next Be Well Conversation on 7 August is with Be Well Member, Prof Lisa Grocott from WonderLab @ Monash. This will be quite different from our previous Be Well Conversations. Lisa will host a Tomorrow Party with us. This is a fun, and incredibly powerful, way to envision your future and connect with our fabulous Be Well community. Book your spot soon. You will not be disappointed! I look forward to seeing you at Be Well again soon.  Navigate to more articles! PrevPreviousThe blind spot in modern healthcare 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 three incredible years, we’ve been passionately dedicated to supporting your health journey. For our wonderful community here in Melbourne, that has meant providing a nurturing physical space – your third space – where you can build strength, balance, foster community and cultivate your wellbeing. For our valued subscribers around Australia and the world, it has meant a consistent flow of our weekly newsletter, delivering the latest science-backed insights on health and longevity directly to your inbox. Whether you’re with us in person or engaging with us online, our unwavering commitment to your wellbeing has consistently pushed us to ask a deeper, more profound question: How can we make the effort you put into your health even more personalised, powerful, and truly effective, no matter where you are in the world? This curiosity led us directly to Dr Gillian Singleton, a remarkable individual and, fittingly, one of our own Be Well members. Her life’s work is built upon a fundamental insight that resonated deeply with the core of our mission. After 25 years as a dedicated GP, she witnessed firsthand a significant gap in our current healthcare system. While it is undoubtedly brilliant at treating illness and acute conditions, it is simply not set up for prevention. It’s a system inherently forced to be reactive, stepping in after problems arise rather than proactively guiding us to avoid them. As Dr Gill powerfully articulates, “Our healthcare system… just isn’t equipped to deliver effective prevention. It’s shocking that in 2025, people are still dying young or living burdened by diseases that could have been prevented.” Dr Gill also noted that over half of us aren’t accessing the screening we need, often not because we don’t care, but because life gets busy and health slips down the priority list. Guilty as charged! This critical observation compelled her to create Thrive, a visionary platform designed specifically to fill that void. She has spent years developing algorithms and realised that it was possible to estimate risk for over 20 major conditions from information individuals could enter themselves, automating this crucial insight. When we discovered Thrive, we immediately saw  its potential to empower individuals with proactive health insights was something we absolutely had to make accessible to all of you, our Be Well community. In a few weeks, we are incredibly excited to introduce you to this groundbreaking new, deeper layer of personalisation. It represents a significant and thrilling evolution of our mission at Be Well, making truly data-driven, preventative health accessible to every single one of you. Get ready for a new level of clarity and control over your long-term health and wellbeing. Looking forward to seeing you at Be Well again soon!  Navigate to more articles! PrevPreviousThe Biomarker Revolution is Here! 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.

Remember your last annual check-up? A quick blood pressure reading, a cholesterol panel, maybe a brief chat about your diet. You leave with a vague sense of having “done your bit” for your health. But what if that familiar routine is barely scratching the surface of what your body is trying to tell you? The Blind Spot in Modern Healthcare Your traditional physical examines perhaps 5% of your measurable biology. The other 95%? That’s where disease often begins silently, where true optimisation happens, and where the blueprint for your long-term health is written. Most diseases start subtly, beneath the surface, yet your body holds a more complete dataset – one that can reveal inflammation, oxidative stress, mitochondrial health, and early disease risk long before symptoms appear. This proactive approach is a stark contrast to our current system. Australia dedicates only 1.34% to 1.8% of healthcare spending to prevention. This is shocking. The OECD average is 2.8% in OECD countries. The Royal Australian College of General Practitioners (RACGP) call for 5% by 2030 deserves our support! Beyond Normal: Your Optimal Blueprint The future of health isn’t about waiting for problems to emerge, but actively understanding and optimising your unique biology. Imagine having a detailed, real-time map of what’s happening inside you, right down to the cellular level. That’s the power of biomarkers. These measurable signs, accessible through blood, stool, saliva, urine, DNA, and even wearable devices, create a personalised dashboard for your internal health. This isn’t about being “normal” according to a population average; in a world where metabolic dysfunction is widespread, being “normal” might just mean you’re on a slow road to disease. Personalised medicine flips the script. It doesn’t ask, “Are you average?” It asks, “Are you optimal – for you?“ Catching Tomorrow’s Problems Today It’s mind boggling what we can now measure which enables us to catch issues early. Inflammatory markers creeping up? Correct course before it becomes an autoimmune disease. Insulin climbing year on year? Reverse the trend before it becomes Type 2 diabetes. Feeling constantly fatigued and mentally foggy? Improve your gut health before it leads to chronic fatigue syndrome. Biomarkers don’t just tell you what’s happening; they tell you how fast it’s happening and where to intervene. The real magic happens when these various measurement systems are combined, allowing patterns to emerge that no single test could reveal. It’s about optimising your energy, enhancing recovery, maximising performance, and truly understanding your unique ‘aging acceleration pattern’ so you can slow it down. Instead of guessing, you know exactly which systems are breaking down and why. Your Personal Roadmap The future of proactive health is here. At Be Well we believe in empowering you with the data and insights to make informed choices, optimise your biology, and truly thrive. It’s about moving beyond simply ‘not being sick’ to actively pursuing your most vibrant, healthy life. We have some exciting news to share over the coming weeks, about how you can get the personalised health information and become truly empowered. Get ready to unlock the full potential of your health! See you at Be Well again soon. Navigate to more articles! PrevPreviousHow not to lose your mind 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 don’t like talking or thinking about dementia. I have seen it swathe it’s path of destruction through a few friends and family members. Also there’s nothing I can really do about dementia anyway. Right? Nope, turns out I am absolutely wrong! Latest dementia research shows that changes leading to dementia often begin in midlife, and this period is a crucial window for prevention and risk reduction. Why Midlife Matters Most Scientists have discovered that the brain changes leading to dementia often begin decades before symptoms appear. In fact, midlife is a critical window for protecting your brain. Studies from Yale, UCL, and the Lancet Commission reveal that people who prioritise their brain health in midlife enjoy sharper minds, better memory, and greater independence as they age. How to Protect Your Brain Your Nightly Brain Cleanse During deep sleep, your brain clears away harmful proteins like amyloid-beta, which are linked to Alzheimer’s. A major Yale study found that consistently getting less than 6 hours (or more than 9 hours) of sleep in midlife can dramatically increase your risk of dementia. Aim for 7-8 hours of quality sleep each night, and make sleep a non-negotiable part of your routine. Move with Purpose Physical activity is one of the most powerful tools for brain health. A 2024 meta-analysis found that combining aerobic exercise with balance training in your 40s and 50s can boost cognitive function by up to 25% and reduce fall risk by 40%. Eat to Nourish Your Mind Not all foods are created equal when it comes to dementia prevention. The MIND diet, a blend of the Mediterranean and DASH diets, has been shown to cut dementia risk by over 50%. It focuses on: – Leafy greens (spinach, kale) most days – Berries (especially blueberries) several times a week – Nuts (like walnuts) regularly – Olive oil as your main fat – Whole grains, beans, and fish often. Hot Tip 🔥 If there’s one thing that could have the biggest impact on preventing dementia, it’s sugar! In 1700, apparently we averaged 1.8 kilos of sugar / person / year. Today? It’s estimated at over 34 kilos per person / year. Dementia isn’t inevitable What you do in your 40s, 50s and 60s, how you sleep, move, eat, and connect, sets the stage for your 70s and beyond. Research shows that people who stay active, eat well, and manage their heart health in midlife have bigger, healthier brains later in life – even if they have genetic risk factors. And ensuring social connections, treating depression, and protecting your hearing and vision all add up to a powerful defence. Take care of your brain now, while it still feels “normal” so it stays healthy when it matters most. Because prevention doesn’t begin with a diagnosis. It begins with awareness. And action. At Be Well, we’re here to help you make these science-backed changes, one habit at a time. That is why one of our mantras is ‘make your Lifestyle your main Medicine’. The choices you make today are the greatest gift you can give your future self. Let’s shape a brighter, sharper future starting now. See you at Be Well again soon! Navigate to more articles! PrevPreviousYou’re Not a Bear! Why not to hibernate this winter 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.

Winter can be tough, even for the most motivated among us. The cold mornings, shorter days, and comfort food cravings can make it feel like your energy (and health goals) are hibernating. And then there’s your friends slumming it in Europe for the northern summer (we see you, Be Wellers! 😉 For those Winter Warriors toughing out the Melbourne cold, I have got great news for you. Every session at Be Well is ensuring your gut, immune system, and muscles are your real winter coat. They keep you strong, balanced, and energised through the darkest months set you up for a vibrant spring and Staying active through winter isn’t just about fighting off the winter kilos or keeping your joints moving. It taps into some surprisingly powerful (and little-known) health benefits. Here’s what science is showing us about the hidden advantages of keeping fit when the days get colder and shorter: Cold-Weather Workouts Supercharge Your Energy SystemsTraining in the cold increases your mitochondrial density, these are the tiny “engines” in your cells that produce energy. More mitochondria means: Better stamina Improved metabolism Higher energy levels all day This is especially important as we get older as mitochondrial decline is linked to fatigue, brain fog, and slower recovery. Cold Is Nature’s Anti-InflammatoryEven moderate exposure to cold can reduce chronic inflammation, especially when combined with movement. That means: Less joint pain Better immune regulation Lower risk of age-related diseases It’s a natural, accessible form of “inflammation therapy”. That’s why we call our hot & cold baths Hydrotherapy Baths. Brain Power Gets a BoostExercising in winter elevates levels of BDNF (Brain-Derived Neurotrophic Factor), a brain protein that helps you grow new neurons and protect memory. Cold weather may enhance this effect even further, sharpening focus and protecting against cognitive decline. Brown Fat Activation = Better MetabolismYour body burns more calories to stay warm during winter workouts. It also activates brown fat, a special kind of fat that: Generates heat Burns energy Improves insulin sensitivity This is particularly beneficial for those managing midlife weight changes. Winter Movement Builds Mental ToughnessPeople who maintain exercise routines through winter report: More self-discipline Lower rates of seasonal depression Stronger long-term health habits Think of winter as training not just for your body, but also for your mind. Hot Tip! Fuel Your Gut About 70% of our immune system lives in our gut. A happy gut is a strong immune system, so important in winter when colds, flu, and viruses are more common. Add prebiotic power: garlic, onions, leeks, oats and asparagus are your winter superstars feeding the good bacteria in your gut. Plus eating fermented foods like a tablespoon of sauerkraut, kefir, miso, or kimchi daily boosts microbiome diversity and immunity. Here’s the twist: movement in winter helps diversify and strengthen your gut bacteria, improving immunity, digestion, metabolism and, wonderfully, our mood: Regular exercise stimulates gut-friendly bacteria like Akkermansia, which helps reduce inflammation and manage weight. Staying active helps regulate your circadian rhythm, which controls your gut’s timing and function, and improves the regularity and quality of our sleep. Don’t hibernate this winter! By nourishing your gut, supporting your immune system, and staying active, you’re not just surviving winter, you’re thriving through it. Embrace the season, connect with fellow Be Well members, and get stronger, healthier, and ready for whatever comes next. Your September self will thank you when spring arrives and you’re already strong, clear, and glowing from the inside out. I look forward to seeing you at Be Well again soon..  Navigate to more articles! PrevPreviousHow Old are You Really? 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 the first person to say ‘age is just a number’. I really do believe that our health, attitude and spirit are the determinants of our quality of life, not our birth date. However as I delve into new health insights on behalf of our Members each week, the science is becoming more & more fascinating. So here is another contribution to our winter immunity series! Ever wondered why some people seem to bounce back from illness while others take longer to recover, even if they’re the same age? The answer might lie in a fascinating new tool called the ‘immune aging clock’ that’s changing the way we think about health, aging, and immunity. Meet your Immune Aging Clock Think of the immune aging clock as a ‘health calendar’ for your immune system. Instead of just counting your birthdays, this clock looks at special markers in your blood or immune cells to figure out how well your immune system is really working. Your ‘immune age’ could be younger or older than your actual age.  How Does It Work? Imagine looking at a crowd and being able to see what every single person is doing, rather than just guessing what the whole group is up to. That’s what single-cell immunity does for your immune system. Instead of studying millions of immune cells all mixed together, researchers can now zoom in on each individual cell to see how it works, changes, and communicates with others. Scientists check for certain proteins, gene activity, and inflammation levels in your blood, clues that reveal how your immune system is performing. Using artificial intelligence, all this data is crunched into a single score: your immune age. The clocks use single-cell technology to see how each type of immune cell ages, offering even more precise health insights. How is this Useful? Spotting Trouble Early: Your immune age can warn you about health risks, like chronic illness or a weaker response to vaccines, years before symptoms show up. Personalised Health Advice: Knowing your immune age means you can get health treatment plans tailored just for you. Track Your Progress: Want to see if that new exercise routine or diet is really helping? The immune aging clock can show how lifestyle changes or treatments are affecting your immune system over time. I am excited for breakthroughs like the immune aging clock! It’s like a crystal ball for our immune health. It helps you understand how your immune system is aging, predict future health risks, and make smarter choices to stay healthy and strong as you grow older. Here’s to living healthier, happier, longer one cell at a time! Navigate to more articles! PrevPreviousBoost Your Immunity with Meditation 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.

OK, full disclosure Be Weller’s, I am not a consistent daily meditator. However, when I do meditate for any consistent period I can see and feel the impact on my body, mind and soul immediately.  It’s one of the things I love so much about the practice of meditation. We’ve long known that meditation supports mental well-being. But exciting new research shows it may also strengthen your immune system, and not just a little. We’re talking about changes at the genetic level, increased resilience to viruses, and even faster recovery from illness. So as we continue our winter immunity series, here’s a breakdown of what the latest science is telling us, and why now is a great time to (re)commit to your practice. Meditation Activates Immune Genes In a groundbreaking study, participants in an 8-day intensive meditation retreat showed increased activation of over 200 immune-related genes. These genes, particularly those involved in interferon signaling (which helps fight viruses and cancer), switched on in a way that suggested the immune system was being fine-tuned, not just ramped up. Remarkably, this effect was specific to meditation itself, not diet or sleep changes. Protective Effects Against Viral Illnesses One of the most eye-opening discoveries: the same immune genes boosted by meditation were under-active in patients with severe COVID-19. Meditation appeared to activate 97% of interferon-response genes, compared to only 31% in those with severe infections. It’s not a cure, but the data suggests meditation could help build a more responsive and balanced immune defence. Even more fascinating: Researchers identified a protective protein called SERPINA5, which blocks the entry of viruses like SARS-CoV-2 into cells. Levels of this protein were higher in regular meditators, and the more frequently they practiced, the better their outcomes when exposed to illness. Less Inflammation, Slower Aging Beyond fighting viruses, meditation also reduces inflammation, a known contributor to many chronic diseases. Studies show that mindfulness can lower levels of C-reactive protein (CRP) and reduce the activity of inflammatory pathways like NF-kB. Even biological aging seems to be affected. Regular meditation has been linked to improved immune cell function and slower shortening of telomeres, protective caps on our DNA that erode over time. Real-Life Results Clinical studies suggest that people who meditate recover more quickly from everyday illnesses like colds and flu. There’s also emerging evidence that meditation can help restore immune function in people undergoing major medical treatments like chemotherapy. What This Means for You While many of the most dramatic immune benefits have been seen in advanced meditators or during intensive retreats, there’s strong reason to believe that consistent, accessible daily practice can still offer meaningful effects over time. Think of it as a “dose-response”, the more you do, the more you benefit. Ready to Begin? You don’t need to attend a mountain retreat to tap into these benefits. At Be Well we partner with the Art of Living meditation courses every month and then weekly classes to help you get started or go deeper. Think of meditation as training your body and mind to support your well-being from the inside out. Meditation is more than just stress relief, it’s a proven way to support your immune system, reduce inflammation, and build resilience. So next time you sit down to breathe and be still, know this: you’re not just calming your mind, you’re helping your body heal and protect itself. Here’s to living calmer, longer, healthier and happier!  Navigate to more articles! PrevPreviousIt’s Not One Thing 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 casual snap of me on the left was taken when Be Well opened. We were straight out of Covid. After two years of Melbourne lockdown, menopause, full-time caring for my 82-year-old father-in-law, on/off exercise and plenty of homemade bread and gourmet dinners, I was 8 or 9kgs heavier than my pre-Covid self. I knew there were hundreds of thousands of other women and men feeling just like me who, having eaten (and drunk) their way through Covid, had also lost two years of fitness and were tired and exhausted from the extra stresses of work and family during that period. So what did I do? My social feeds, then and now, are overflowing with ‘do this one thing’, ‘eat this one thing’, ‘this is the only exercise is all you need’, ‘bio-hack your life’, yada yada yada. The quick-fix narrative drives me crazy, it’s both dishonest and disrespectful. Be Well has just turned 3 years old. Our approach from the beginning has been about individual assessments and comprehensive personalised programs. Named Well On Track, our flagship program is developed between each Member and our expert Physiotherapy team. Members set up a 12-week program focused on their highest needs and goals, and building on three pillars: strength, fitness and recovery. When they’ve completed their program they meet with  their Physio to assess their progress, review their stats and data, gain personal feedback, and update their program for the next 12 weeks. Each 12-week -program involves many things, never just one thing. Beyond strength, fitness and recovery, is Lifestyle Medicine; our lifestyles are our medicine! This is a vital part of Well On Track, and included in your assessment and 12-week program. In my case, I looked closely at my diet and nutrition. I intermittently fast – not for everyone, I know – by having a high-protein snack in the middle of the day and a main meal at night. I don’t drink at all for several months a year, nor during the week. My cognition has improved dramatically, annoyingly!  I love a glass of Pinot but there goes the booze, the impact as you get older is so much greater, it’s just not worth it anymore. Hot Tip 🔥 If I had one dietary hot tip it would be hydration. I am a forgetful water drinker, especially in winter. I add low sodium, zero-carb electrolytes to my water so I am extra hydrated quickly. An experiment I’ve done: instead of reaching for a snack mid/late afternoon I drink a bottle of my water and wow, the energy and difference in my focus and output for those next few hours is remarkable. I also love our family pickleball sessions, chasing, jumping and playing with busy grandchildren and travelling around Australia and overseas for work. I want to always be able to lift my grandkids onto my shoulders, throw my 10kg bag in the overhead locker of the plane and walk upright in heels without bending over. If I ever stopped working on my strength and balance I won’t be able to do kinds of these things. We lose our fitness really quickly. I can feel it, physically, cognitively and mentally, within 3 or 4 days if I haven’t moved enough, have eaten the wrong food or drunk the drink. Don’t get me wrong. I don’t live a pristine life. Sometimes I just say: ‘What the hell, life’s way too short not to have fondue in Geneva, a fresh croissant in Paris, or some birthday cake!’ Success Stories We have so many incredible stories of life transformations over the past few years. People like one of our OG’s, Anna, who was pre-diabetic with high cholesterol, mobility and a bunch of other health issues when she joined Be Well. Today she has lost 30kgs, all her bio-markers are well in the green zone with no sign of diabetes anywhere. Anna’s GP said to her recently, whatever you are doing, just keep doing it. Anna replied: It’s all Be Well. Anna does many things at Be Well each week. And it shows. In her general health, vitality and happiness, through her easy laugh, and generosity and kindness to others. Our Promise We want people to enjoy exercise, recovery and access to the support and full range of allied health and lifestyle medicine services at Be Well. We want this because it takes time, commitment, persistence and many things to work out how to get, and stay, healthy, fit and well in a way that makes sense for each of us as individuals. We honour this commitment by promising our Members they will feel safe, cared for and love Be Well as their ‘third space’ and community between home and work and family responsibilities. So Happy Be Well Birthday to all our Members, no matter when you joined us. I look forward to continuing on the journey of health, well-being and longevity with you. Here’s to doing many things to live younger, longer, better and healthier together! Look forward to seeing you at Be Well again soon. Navigate to more articles! PrevPreviousIs It Safe to Exercise or Sauna with a Cold? 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.

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.