Episodi

  • Episode 6: How to Thrive in Menopause

    Episode 6: How to Thrive in Menopause

    · 10:10 Be Well

    The journey through perimenopause and menopause can be a challenging time. Dr Fatima Khan discusses why the rules need to be rewritten around menopause and hormone health. For many women in their 40s, it's a time to consider changing your diet, skin and exercise regimens and how you can thrive physically, emotionally and mentally when your bodies change. If you're struggling to sleep, suffering with brain fog, anxiety or weight gain, this episode will shed light on how you can help take back control and feel your best.

    10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts.

    References
    Best foods for menopause
    www.healthline.com/nutrition/menopause-diet#foods-to-eat

    Pre and probiotics for menopause
    www.healthline.com/nutrition/probiotics-for-menopause

    Exercise
    www.healthline.com/health/ten-best-menopause-activities

    Alcohol and sleep
    academic.oup.com/sleepadvances/article/3/1/zpac023/6632721

    See omnystudio.com/listener for privacy information.

  • Episode 5: How to get a Good Night's Sleep

    Episode 5: How to get a Good Night's Sleep

    · 10:10 Be Well

    Struggling to sleep? We want to help you build better sleep habits with two special guests – the incredible GP, Dr Michela Sorenseon, and sleep author and expert, Olivia Arezzolo. Learn why the stages of sleep are so important, why you need to do a sleep audit on your bedroom plus what to do if you’re not getting enough sleep. We ask the experts how to devise a personalised sleeping plan.

    10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts.

    References
    Sleep and weight gain
    www.webmd.com/sleep-disorders/features/lack-of-sleep-weight-gain

    Sleep and poor immunity
    www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757#:~:text=Sleep%20deprivation%20may%20decrease%20production,sleep%20to%20fight%20infectious%20diseases

    Sleep and heart disease
    www.cdc.gov/heart-disease/about/sleep-and-heart-health.html#:~:text=8%20Insomnia%20is%20linked%20to,active%2C%20and%20unhealthy%20food%20choices

    Sleep and magnesium
    www.health.com/condition/sleep/magnesium-for-sleep

    20 min power nap
    pubmed.ncbi.nlm.nih.gov/10210616/

    Sleep and foods to help sleep
    www.healthline.com/nutrition/9-foods-to-help-you-sleep

    See omnystudio.com/listener for privacy information.

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  • Episode 4: How to Improve Mealtimes

    Episode 4: How to Improve Mealtimes

    · 10:10 Be Well

    Are the kids alright? We talk about how to improve family mealtimes and why the first 2,000 days of a child’s life are crucial for their long-term health. Obesity researcher and health expert Dr Nick Fuller joins us with advice on how to tackle problems with food early in life to put your kids on a path to good health. We dive deep on how nutrition supports a child’s growth and health outcomes, plus the biological reason as to why kids can be fussy. Join us for actionable tips on how to tackle problems with food early in life and how to set your family up to be happy and healthy at the dinner table and beyond.

    10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts.

    References
    Vitamin C in Kiwi

    www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/#:~:text=The%20vitamin%20C%20content%20of,g%2C%20respectively%20%5B11%5D

    Nick Fuller

    http://sydney.edu.au/medicine/people/academics/profiles/nick.fuller.php

    https://www.penguin.com.au/books/healthy-parents-healthy-kids-9780143791119

    See omnystudio.com/listener for privacy information.

  • Episode 3: How to Soothe and Anxious Mind

    Episode 3: How to Soothe and Anxious Mind

    · 10:10 Be Well

    Sometimes life’s stresses get the better of us and it can quickly manifest into a very anxious mind. In this special guest episode, we speak to clinical psychologist Dr Jodie Lowinger, who runs The Anxiety Clinic. She breaks down what happens in our bodies when we suffer from anxiety and provides simple solutions to soothe an anxious mind. For anyone wanting to feel better, this episode is a must.

    10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts.

    References
    Stress raises blood pressure
    www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/stress-and-high-blood-pressure/art-20044190#:~:text=Reactions%20to%20stress%20can%20affect,long%2Dterm%20high%20blood%20pressure

    Stress and elevated cortisol
    www.medicalnewstoday.com/articles/cortisol-and-stress#faq

    Chronic stress and inflammation
    www.sciencedirect.com/science/article/abs/pii/S0306453018306954

    Stress impacts gut health
    www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection

    Cortisol belly
    www.healthdirect.gov.au/the-role-of-cortisol-in-the-body#:~:text=Cortisol%20is%20a%20steroid%20hormone,cortisol%20can%20cause%20health%20problems

    Stress and alcohol - the connection
    www.ncbi.nlm.nih.gov/pmc/articles/PMC3797525/

    Stress impacts magnesium and vitamin B
    www.healthdirect.gov.au/blog/can-magnesium-help-to-reduce-anxiety#:~:text=Low%20levels%20of%20magnesium%20in,helps%20muscle%20tissue%20to%20relax

    www.ncbi.nlm.nih.gov/pmc/articles/PMC9190671/

    Low GI diet best for stress
    www.everydayhealth.com/wellness/united-states-of-stress/ultimate-diet-guide-stress-management/

    Don’t skip meals with stress
    www.ncbi.nlm.nih.gov/pmc/articles/PMC7742741/

    Connect with Dr Jodie

    theanxietyclinic.com.au

    drjodie.com.au

    See omnystudio.com/listener for privacy information.

  • Episode 2: How to Avoid Brain Drain

    Episode 2: How to Avoid Brain Drain

    · 10:10 Be Well

    If you are on a quest to find more energy and vitality, you need to start with an overview of your daily habits. Do you look at your phone first thing on rising? It’s not just draining your phone battery but also your mind. Modern technology and lack of daydreaming has out our mind into constant task mode, which locks us into a hyper vigilant state. Dr Fiona Kerr has spent decades researching the brain and in this special guest episode she goes through some of the simple acts we can do every day to give the brain time to play, so that we feel our best, get more energy, and connect to things that matter. Let’s rewire our minds, to get the most out of life!

    10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts.

    References
    Low Vitamin D and energy
    www.ncbi.nlm.nih.gov/pmc/articles/PMC5207540/

    9/10 Aussie have low vitamin D
    www.curtin.edu.au/news/media-release/nine-out-of-10-aussies-have-low-vitamin-d-intakes-curtin-study-shows/

    B Vitamin deficiency and energy
    www.healthdirect.gov.au/vitamin-b-deficiency#:~:text=Your%20body%20needs%20a%20certain,or%20weakness%2C%20among%20other%20symptoms

    B12 deficiency - Vegan and vegetarian diets
    www.ncbi.nlm.nih.gov/pmc/articles/PMC10030528/

    Low iron = low energy
    www.nhsinform.scot/illnesses-and-conditions/nutritional/iron-deficiency-anaemia/#:~:text=Iron%20deficiency%20anaemia%20can%20make,feel%20able%20to%20exercise%20regularly

    Sleep low energy
    www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-deprivation

    Low energy increases gherlin
    www.news-medical.net/health/Ghrelin-and-Sleep.aspx#:~:text=However%2C%20sleep%20deprivation%20increases%20ghrelin,energy%20supply%20to%20the%20brain

    Chronic Stress Burns muscle
    www.mdpi.com/2076-3271/11/1/19#:~:text=Chronic%20stress%20resulted%20in%20decreased,chronic%20stress%20induces%20muscle%20atrophy

    See omnystudio.com/listener for privacy information.

  • Episode 1: How to master your mindset

    Episode 1: How to master your mindset

    · 10:10 Be Well

    Setting yourself up for success starts with the right frame of mind. In this special guest episode, mindset master Ben Crowe teaches you how to reframe your mindset, deal with setbacks and negativity and make peace with the pitfalls of modern life. Whenever you make a change, the mind is the crucial place to start. Ben has helped the who’s who of sport, celebrity and the business world with mastering mindset – and now he is here to help you find your mojo.

    10:10 Be Well is supported by HCF, the nation's largest not-for-profit health fund. Together we're empowering Australians to be their healthiest selves with evidence-based health information. Head to HCF’s Health Agenda Hub at hcf.com.au/health-agenda to find practical, easy-to-understand health articles, videos and podcasts.

    References
    Mindset and health goals
    www.ncbi.nlm.nih.gov/pmc/articles/PMC10874242/

    Goal setting
    www.healthdirect.gov.au/goal-setting

    Road blocks
    Emotional eating
    www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342

    www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat

    www.medicalnewstoday.com/articles/how-to-stop-eating-when-bored

    Know your triggers
    www.healthline.com/health/mental-health/emotional-triggers

    See omnystudio.com/listener for privacy information.