BeWellLongevity

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! PrevPreviousAre these fitness myths holding you back? 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’m as guilty as anyone when it comes to relying on mythical information I heard 10 or 20 years ago. relying on ‘someone once told me…’, or ‘I read somewhere that…’. Obviously not good enough, especially when it comes to our health and fitness. So let’s dive into 10 of the most prevalent myths that continue to perplex (and annoy!) fitness professionals worldwide and some of the latest science and research that blows old ideas out of the water. Myth #1: Stretching Before Your Workout is Essential A 2018 study in the Scandinavian Journal of Medicine & Science in Sports found that static stretching before exercise didn’t reduce injuries and might even hinder performance. So, what should you do instead? A dynamic warm-up that incorporates light cardio and movements mimicking your workout is a better way to get your body ready. Save static stretches for after your workout when your muscles are warm and loose. Myth #2: Running Wrecks Your Knees This is a big one! Many people avoid running because they fear knee problems. But research actually suggests the opposite. A 2013 review in the British Journal of Sports Medicine concluded that running doesn’t increase your risk of osteoarthritis and may even protect your knees. Proper form and gradually increasing your mileage are key to avoiding overuse injuries. Myth #3: You Can’t Target Fat Loss in Specific Areas (Spot Reduction) One of the most enduring myths is the belief in spot reduction — we all wish we could target stubborn belly fat or love handles with exercise alone, but unfortunately, spot reduction isn’t a thing. This myth leads people to believe that endless crunches will magically melt belly fat or that tricep exercises will banish underarm flab. In reality, fat loss occurs uniformly across the body in response to a caloric deficit. Where you lose weight is determined by genetics. However, strength training can help you tone and sculpt your muscles, which can give you a more defined physique. Myth #4: More Exercise Means Better Results — Always In the pursuit of fitness goals, the mantra “more is better” can backfire. Quality trumps quantity in exercise, and overtraining can lead to burnout and injury. The experts emphasise how important it is to listen to your body and incorporate rest days into your routine to prevent burnout and promote long-term sustainability.   Myth #5: Cardio Reigns Supreme for Weight Loss Cardiovascular exercise undoubtedly torches calories and improves heart health, but it’s not the only path to weight loss. Strength training plays a pivotal role, boosting metabolism and promoting lean muscle mass. A well-rounded fitness regimen that includes both cardio and strength training is key to achieving sustainable weight management and overall fitness.   Myth #6: Women Should Avoid Strength Training to Avoid Bulk A pervasive myth among women is that lifting weights will make us bulky. In reality, strength training enhances muscle tone and boosts metabolism without causing excessive muscle mass, especially in women due to hormonal differences. It’s a crucial component for overall strength and, importantly, bone density. Myth #7: You Can Out-Exercise a Bad Diet No amount of exercise can compensate for a poor diet. Nutrition is fundamental for fitness goals, whether aiming for weight loss, muscle gain, or improved health. A balanced diet provides the fuel needed for workouts and supports recovery. Exercise and diet complement each other synergistically for optimal results. Myth #8: Sweat Equals Calories Burned While sweating profusely during a workout makes you feel you’re working satisfyingly hard, it’s not an accurate gauge of calorie burn. Sweating is your body’s way of regulating temperature, influenced by genetics, environment, and fitness level. Measures like heart rate monitoring provide a more reliable assessment tool. Myth #9: No pain, no gain! A fitness activity should not hurt while you are doing it, and if it does, then either you are doing it incorrectly, or you already have an injury. As for “working through the pain,” experts advise against it.  If it hurts, stop, rest, and see if the pain goes away. If it doesn’t go away, or if it begins again or increases after you start an activity, see a doctor. Myth #10: The best time to exercise is early in the morning. There is some research that says early morning workouts  zap abdominal fat and improve blood pressure for women, whilst afternoon and evening exercise amplified the benefits of strength training. For men, it’s the reverse, evening exercise led to greater fat burning and better blood pressure control. In the end, the best time is the time that fits into your schedule on a consistent basis. Some people love to jump-start their day with a morning workout, while others swear that physical activity at the end of the work day is a great way to boost energy for the evening and eliminate stress. Choose times that works for you, consistently. Our expert team of Physios and PTs at Be Well know all about myths, which is why each Member has a very personalised program at Be Well. So focus on enjoying all the movement, recovery, community and support. as you add decades to your healthspan, and years to your lifespan. Looking forward to seeing you again at Be Well soon. Navigate to more articles! PrevPreviousGetting the measure of your body 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.

So this is interesting! For decades, the Body Mass Index (BMI) has been the go-to metric for assessing weight and its connection to health risks. I’ve certainly had mine calculated, and done it myself, in recent years. You can calculate your own BMI now, on this Victorian Government website. However, BMI’s limitations – its reliance solely on weight and height – have been increasingly challenged. Enter the Body Roundness Index (BRI), a newer contender vying for the title of a more accurate health indicator. The BMI: A simple but flawed tool BMI is undeniably easy to calculate, requiring only weight and height. However, it fails to account for body composition. A muscular athlete might have a high BMI categorized as “overweight” despite having low body fat. Conversely, someone with a lower BMI could have a higher percentage of body fat, a significant health concern. BRI: Offering a more nuanced picture The BRI was proposed in 2013, and yes, it’s taken a while to get traction! BRI incorporates additional measurements like waist and sometimes hip circumference. This approach aims to provide a more accurate picture of body shape and fat distribution. Recent research is promising. Studies show BRI might be a better predictor of health risks like heart disease, diabetes, and even gallstones compared to BMI. Research published in 2021 demonstrated BRI’s superior ability to predict cardiometabolic risk factors compared to BMI, and a 2024 study found BRI to be significantly better than BMI in predicting gallstones. Is BRI ready for prime time? While promising, BRI research is still in its early stages. BRI is still a novel technique that needs further validation, which explains why it’s far from commonplace today. Additionally, there are currently no established BRI cut-off points for health risk categories, as with BMI. Enter Syku: a multi-faceted approach At Be Well, your membership includes our signature Well On Track service: a comprehensive Assessment with one of our physiotherapists a 12-week Roadmap to improved health & wellbeing, based on that assessment a Follow-Up review every 12 weeks, to assess progress and update your next Roadmap. Your assessment and follow-up includes a Styku scan. Styku uses non-invasive infrared, to take around 850 images of your body while you rotate on a turntable. body The result is a detailed 3D image of your body, giving you a unique, detailed – even startling! – view of your body shape. Styku measures circumferences like waist, hip, chest, neck and arms. It reports on your total weight, body fat% and lean mass%, bone mass %, subcutaneous and visceral fat, and more. By doing regular scans every 12 weeks, you get visual data about your progress, which is a great motivator.  As with the Styku, all the elements, including technology, at Be Well has been extensively researched and carefully curated to optimise your health and longevity. There is no longer any need to use crude measures like BMI and BRI. Look forward to seeing you again soon at Be Well. Bewell.com.au PS: I am very excited about our Be Well Conversation on Thursday evening, and special Winter Solstice Yoga on Friday evening. More info below. See you there! Navigate to more articles! PrevPreviousWelcome Winter 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.

I was born in Melbourne but grew up in Queensland under the ‘beautiful one day, perfect the next’ slogan. Which it mostly is, except for the annual cyclone and flood seasons. The thing about Queensland is that even when it’s raining and flooding it’s hot; mildew, black mould – two really harmful things for our respiratory systems – abound! There are only two seasons in Queensland: warm or hot. This is one of the reasons I LOVE Melbourne so much. Firstly, you can actually own a wardrobe of clothes, aka wear more than a t-shirt and skirt / shorts all year round. Secondly, you can see and feel each season (yes, four seasons in one day & all that too ;-), and marking seasons each year really works for our health and wellbeing. Winter brings a load of unexpected health benefits and cold weather is wonderful for our heart, brain and skin! Yay! Check these out:  Brain Boost Colder air boosts your brain activity, improves focus, and helps you think more clearly. Numerous studies show that our cognitive functions improve in colder weather: we’re prone to quicker decision-making and staying calm when our body needs more energy to keep us warm. Sweet Dreams Our body’s core temp naturally drops—a process that can take up to two hours in the heat of summer and is much faster in winter. In Melbourne, later sunrise and early sunset causes us to produce more melatonin, helping us fall asleep and stay asleep. Be careful not to overheat yourself with electric blankets and heaters, your bedroom temperature should be between 15 and 20C to help you sleep better and burn extra calories while getting your zzz’s. Beat infection Our body uses energy to help fight infection, especially when it’s cold outside. During winter, the body’s ability to produce white blood cells increases in response to the increased demand for immune defense cells, resulting in stronger defenses against infection and illness. And winter is great for those with outdoor allergies; pollen counts are almost nonexistent in cold weather. Beat Inflammation The arrival of winter might be a battle for those with arthritis and knee pain, but exercising during cold weather is like placing an ice pack on inflammation. Numerous studies have shown athletes recover faster after injuries when exposed to cold temperatures. Rejuvenate your skin Cold temperatures (and cold water) keep your skin tight, vibrant, and radiant. Spending some active time outdoors during the winter helps with increasing the blood circulation in both the face and the rest of your body. That leads to reduced inflammation and naturally less-puffy eyes. Burn calories As a result of stimulating brown fat to heat up the body, excess glucose in our blood is absorbed. This means that repeated exposure to cold temperatures leads to improved insulin sensitivity, even for people who aren’t diabetic. Mental health Warm fires and cozy dinners with friends and family are all part of what I love about winter. The frenetic activity of Summer is replaced with a quieter, slower time to reflect, have longer, deeper conversations, so add those dinners and short weekends away into your diary. Contrary to the myths of old, bunkering down and hibernating in winter does not support our health and wellbeing at all. We are not bears! So remind yourself of all the additional benefits of getting to Be Well as often as you can to warm up, stay fit and connected and gain the additional benefits of winter health. PS: To support you along the way we’re running a fun Winter Challenge in June / July so get in and enjoy winter at Be Well. More info coming soon! Navigate to more articles! PrevPreviousA Way Forward for Mental 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.

Sometimes you can actually FEEL change happening ….. This week I spent two days co-emceeing a room full of people with lived experience of mental ill-health: psychologists; psychiatrists; family therapists; researchers; educators; government officials; carers; mental health advocates; community workers and more. An unusual gathering of absolutely remarkable people! We all care about mental health and wellbeing. Everyone has either had personal experience and/or been affected by a loved one, friend or colleague’s mental ill-health. Literally billions of dollars have been poured into government inquiries, education, support and services for individuals, families, organisations. And rightly so. And yet, we continue to see health,  education and community services systems straining under the pressure of unmet need. Maybe there are innovative ways of relieving this pressure? Enter Open Dialogue Open Dialogue, which is in 34 countries, offers a different way of supporting people experiencing mental ill-health problems. Every person is seen as an active participant in their own care, with a social network which may include invited family, friends, carers and mental health teams. within the support of their broader family, network or community. This social network model contrasts with the traditional approach, where the mental health professional works with individuals.   The Open Dialogue model has strong, emerging evidence of its efficacy in trials around the world. As one mother observed: “We feel Open Dialogue has really worked well for our family because it has given us time, patience and sensitivity in order to recognise, alleviate and communicate what are often invisible or hard to get at difficulties surrounding mental illness.” So this week in Sydney we held the inaugural National Conference of the Open Dialogue network convened by the new Open Dialogue Centre. Australian practitioners are leading some of the most innovative work in the world including beyond mental health service reform, bringing Open Dialogue to school education, local communities and family therapy. And not only Australia, but our friends from New Zealand shared how they are using Open Dialogue in Maori health practices. Meeting and working with these incredible pioneers and innovators was truly inspiring. We are going to hear a lot more about and from them in the years ahead as we explore new approaches to addressing the global mental health epidemic, particularly in our young people. The Wellness Circle At Be Well, we believe in the social network approach too. Which is why I’m thrilled to announce that Dr Kate O’Brien, our resident Clinical Psychologist, is conducting a Wellness Circle. The purpose of the Wellness Circle is to help you become the very best version of yourself.  Dr Kate will lead a mindfulness and acceptance group therapy workshop for up to eight people, conducted over five weeks. See the post below for more details, and consider submiting an Expression of Interest to join the Circle. PS: Find out more about Open Dialogue here: opendialoguecentre.org.au Navigate to more articles! PrevPreviousNext horizons: AI Health prevention 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’ve been spending time with Google Education recently on the profound impacts of AI in education. The ability to educate hundreds of millions of children, previously without access, is within our reach globally. AI is progressing rapidly in health too, of course. As to whether, or when human beings become Post-Human – evolve into a being that is different from us today, in some fundemental ways – who knows? Ask one of our ancestors from the plains of the Serengeti 20,000 years ago, no doubt they would regard us as Post-Human. Though, you know, we really are the same as them; its the world, not humans, that have changed, or so I believe.   In regard to health and AI, hre’s a few new developments to look out for! Personalized Medicine: AI tailors treatment plans to individual patients based on their unique characteristics. This approach, known as precision medicine, has the potential to improve treatment efficacy and reduce side effects. Enhanced Pattern Recognition: AI algorithms can detect subtle abnormalities that might be missed by the human eye. This is particularly helpful in early disease detection, where catching a condition early can significantly improve treatment outcomes. Zebra Medical Vision, a company using AI for medical image analysis, analyze mammograms and flag suspicious lesions for radiologists to review, improving detection of breast cancer by 8%. Improved Diagnostic Accuracy: AI is being trained on massive datasets of medical images with confirmed diagnoses. This allows the algorithms to learn and identify patterns associated with specific diseases. Studies have shown that AI can achieve accuracy rates comparable to, or even exceeding, those of highly experienced doctors. Automating Repetitive Tasks: AI can handle routine tasks like analyzing blood tests or screening for common conditions. This frees up doctors’ time to focus on more complex cases and spend more time with patients. Risk Prediction: AI can analyze a patient’s medical history, lifestyle factors, and genetic data to predict their risk of developing certain diseases. This information can be used for preventive measures and early intervention strategies. Drug Discovery: AI is being used to accelerate the process of drug discovery by analyzing vast datasets of molecular structures and identifying potential drug candidates. Day to day value adds   Medication Adherence: AiCure leverages AI to monitor medication adherence through smartphone cameras. By detecting missed doses, it can prompt patients or notify healthcare providers, aiding in managing chronic conditions. Multi-Cancer Screening: Freenome utilizes AI for multi-cancer screening. Their blood test analyzes a patient’s DNA methylation patterns to identify potential signs of various cancers at an early stage, holding promise for improved cancer detection rates. As in almost every sector, AI is being used to assist professionals, not replace them but many of these early detection use cases are going to have profound impact on our health now and into the future. See you soon at Be Well – your best ever, fun  and enjoyable health prevention and longevity strategy! Navigate to more articles! PrevPreviousWHITE MATTER – Your Brain’s Information Highway to a longer Life 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.

My childhood superpower was remembering the details of every address, and every phone number my family and friends ever had. This party game continued into adulthood where I went onto remember the name of every person I met, added bonus of being a great help to both my parents who were notoriously bad with connecting names and faces. And it’s definitely been a rewarding professional superpower – people are both thrilled and surprised when you remember them from an encounter years before.   I have always believed this superpower to be a measure of my cognitive ability but I have also read, and seen up close in family members, that getting older commonly leads to cognitive decline, with short-medium term memory the first to go! Why do our short-term memory, and general cognitive abilities, decline with age? Is this process unavoidable and inevitable? Turns out our brains are intricate communication hubs, and white matter acts as the essential network of highways that allows different regions to talk to each other. It’s called “white matter” because the nerve fibres are covered in a protective sheath called myelin, which gives the tissue its white colour. This web of fatty tissue, crucial for transmitting signals, is increasingly linked to cognitive health. Recent research is shedding light on how keeping this white matter network in top shape might be the key to staying sharp and potentially living longer. One study published in Nature Communications looked at over 3,500 participants in the UK Biobank. It found that the health of white matter microstructure, as measured by diffusion MRI, declined with age suggesting that age-related white matter deterioration may contribute to cognitive decline. However, there is hope. Research on ‘super-agers’– older adults with cognitive abilities that rival much younger individuals – offers clues. Researchers analyzing the white matter of super-agers over a 5-year period found that despite comparable overall white matter health with typical older adults, super-agers exhibited superior microstructure in specific frontal region fibres which are associated with executive function and memory, suggesting resistance to age-related cognitive decline. This suggests that maintaining white matter health could be a critical factor in defying age-related cognitive decline. Stanford Centre on Longevity studies have shown that regular physical activity can increase white matter volume and improve its microstructure. This is likely because exercise promotes the growth of new nerve cells and strengthens existing connections. Here’s the good news: you don’t need to become a marathon runner. Even moderate-intensity exercise for 30 minutes most days of the week and incorporating brain-boosting exercises like coordination drills, balance challenges, or activities that require quick decision-making, all of which can benefit cognitive function and white matter health. While research on white matter and longevity is ongoing, the emerging evidence is promising. By prioritizing brain health through exercise, diet, and potentially other lifestyle modifications, we might be paving the way for not just sharper minds but also longer, healthier lives. Beyond Exercise: White Matter boosting routines Challenge your brain: Regularly engaging in mentally stimulating activities like puzzles, learning a new language, or playing chess can help keep your brain’s communication channels firing on all cylinders. Brain Training Games: brain training apps challenge memory, focus, and problem-solving skills, potentially promoting neuroplasticity, the brain’s ability to adapt and form new connections. Learning New Skills: learning a new instrument, language, or dance routine can be a fun way to challenge your brain and stimulate white matter growth. Quality sleep is key: when you’re sleep deprived, your brain struggles to consolidate memories and form new connections. Aim for 7-8 hours of quality sleep each night. Manage stress: chronic stress can damage brain cells and hinder white matter health. Relaxation techniques like meditation or deep breathing can help manage stress levels. Don’t underestimate social connections: social interaction is vital for cognitive health. Nurturing relationships and staying connected to friends and family can positively impact your brain’s communication network. Food, glorious food: mix those social connections with a meal rich in fruits, vegetables, and whole grains! Latest News early: new research is demonstrating we can boost our ‘white matter’ and even reverse its decline. And once again, as is (almost) always the case, the key is Lifestyle Medicine: using our lifestyle as our medicine. I am on a mission back to my earlier superpowers! See you soon at Be Well! Navigate to more articles! PrevPreviousA World of Pain 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 sitting on a flight from Melbourne for my day job when I started noticing a pattern. It seemed to me that every second person getting up and down from their seat looked to be in genuine pain, holding their backs in particular, bent over double, grabbing onto seats to steady themselves. I also observed a diverse range of ages and cultures. Turns out I wasn’t imagining it. Chronic pain affects 3.4 million Australians with 68% of people living with chronic pain of working age. I feel fortunate to have experienced sustained pain only a couple of times in my life, but I still remember the experience being profoundly physically debilitating and emotionally diminishing. Not something I would want to have to have to endure for any length of time! All pain is not the same People experience pain in many different ways and pain can be acute or chronic: Acute pain is the pain you feel when you get hurt or injured. You may have experienced acute pain from an injury such as a cut or a broken limb or from disease or inflammation in the body. Acute pain can be intense and severe, but it typically resolves as your body heals from whatever caused it. Chronic pain is pain that lasts much longer―usually months and sometimes even years. Chronic pain sometimes has a clear cause, such as an acute injury, a long illness, or damage to and dysfunction of your nervous system. Sometimes it even happens without any obvious reason. Different kinds of pain have different causes: Nociceptive pain is pain caused by tissue damage. Most acute pain is nociceptive. Neuropathic pain is caused by nerve damage or dysfunction. You can experience neuropathic pain from injuries or illness that affect the spinal cord and brain (for example, a slipped disc in your spine) or the peripheral nervous system (the nerves throughout the rest of your body). This kind of pain often feels similar to burning, shooting, or stabbing. Inflammatory pain is pain that happens when your immune system activates in response to injury or infection. In addition to causing redness or swelling, it can also make you more sensitive to feelings of pain. How we experience pain We feel pain because our nervous system thinks that a part of our body is injured or in danger of getting injured (by accidentally touching a hot stove, for example). Pain is a normal sensory signal that something might be wrong and that you should do something about it. You don’t become aware of pain until your brain processes it. “Chronic pain has a tremendous personal and socioeconomic impact,” acknowledges a special issue published in the journal Medicines. The researchers go on to highlight the link between lifestyle factors and pain severity. “Inactivity, stress, poor sleep, unhealthy diet, and smoking are associated with chronic pain.” By addressing these aspects of our lives, we can potentially improve our pain management. While traditional treatments often focus on medication and specific therapies, a growing body of research suggests that lifestyle medicine can also be a powerful tool for managing chronic pain. So, how exactly can lifestyle medicine benefit those living with chronic pain? Here are some key areas: Diet and Nutrition: Research suggests that a diet rich in fruits, vegetables, and whole grains can play a significant role. A study published in Physio-pedia explores the concept of “food as medicine” for chronic low back pain, emphasizing the importance of proper nutrition. Studies have shown that certain foods can trigger inflammation, which can worsen pain. Conversely, a diet rich in anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids may help reduce pain and improve overall wellbeing. Exercise and Physical Activity: Somewhat counter-intuitively, regular exercise has been shown to be immensely helpful in managing chronic pain. The same Physio-pedia study mentions various exercise modalities, including conventional exercises, yoga, pilates, and tai chi, all of which can contribute to pain relief. Exercise helps to improve flexibility, strengthen muscles, and increase blood flow, all of which can contribute to a reduction in pain perception. Additionally, exercise is a well-known mood booster, and endorphins released during physical activity can help improve pain tolerance. Stress Management: Chronic pain and stress are intricately linked. Stress can exacerbate pain, and chronic pain can be a significant source of stress. Techniques like mindfulness meditation and even therapy can be remarkably effective in reducing stress and improving pain tolerance. A 2019 study published in the Journal of Clinical Psychology found that mindfulness meditation was just as effective as medication in reducing chronic pain symptoms. Sleep: Disrupted sleep can worsen chronic pain, and chronic pain can make it difficult to get a good night’s sleep. Establishing good sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and avoiding caffeine and alcohol before bed, can significantly improve sleep quality and potentially reduce pain perception. Lifestyle medicine is not a replacement for traditional treatments, but rather a complementary approach. By making some changes to our daily routines, we can empower ourselves to take charge of our chronic pain and experience a significant improvement and reclaim our quality of life. Our expert team at Be Well is here to help and complement your medical doctor or specialist. We have had a number of pain-busting breakthroughs by Be Well Members. See you soon at Be Well! Navigate to more articles! 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