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.ReferencesBest foods for menopausewww.healthline.com/nutrition/menopause-diet#foods-to-eatPre and probiotics for menopausewww.healthline.com/nutrition/probiotics-for-menopauseExercisewww.healthline.com/health/ten-best-menopause-activitiesAlcohol and sleepacademic.oup.com/sleepadvances/article/3/1/zpac023/6632721See omnystudio.com/listener for privacy information.

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. ReferencesSleep and weight gainwww.webmd.com/sleep-disorders/features/lack-of-sleep-weight-gain Sleep and poor immunitywww.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 diseasewww.cdc.gov/heart-disease/about/sleep-and-heart-health.html#:~:text=8%20Insomnia%20is%20linked%20to,active%2C%20and%20unhealthy%20food%20choices Sleep and magnesiumwww.health.com/condition/sleep/magnesium-for-sleep 20 min power nappubmed.ncbi.nlm.nih.gov/10210616/ Sleep and foods to help sleep www.healthline.com/nutrition/9-foods-to-help-you-sleepSee omnystudio.com/listener for privacy information.

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. ReferencesVitamin 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-9780143791119See omnystudio.com/listener for privacy information.

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. ReferencesStress raises blood pressurewww.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%20pressureStress and elevated cortisolwww.medicalnewstoday.com/articles/cortisol-and-stress#faqChronic stress and inflammationwww.sciencedirect.com/science/article/abs/pii/S0306453018306954Stress impacts gut healthwww.health.harvard.edu/diseases-and-conditions/the-gut-brain-connectionCortisol bellywww.healthdirect.gov.au/the-role-of-cortisol-in-the-body#:~:text=Cortisol%20is%20a%20steroid%20hormone,cortisol%20can%20cause%20health%20problemsStress and alcohol - the connectionwww.ncbi.nlm.nih.gov/pmc/articles/PMC3797525/Stress impacts magnesium and vitamin Bwww.healthdirect.gov.au/blog/can-magnesium-help-to-reduce-anxiety#:~:text=Low%20levels%20of%20magnesium%20in,helps%20muscle%20tissue%20to%20relaxwww.ncbi.nlm.nih.gov/pmc/articles/PMC9190671/Low GI diet best for stresswww.everydayhealth.com/wellness/united-states-of-stress/ultimate-diet-guide-stress-management/Don’t skip meals with stresswww.ncbi.nlm.nih.gov/pmc/articles/PMC7742741/ Connect with Dr Jodie theanxietyclinic.com.au drjodie.com.auSee omnystudio.com/listener for privacy information.

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. ReferencesLow Vitamin D and energy www.ncbi.nlm.nih.gov/pmc/articles/PMC5207540/9/10 Aussie have low vitamin Dwww.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%20symptomsB12 deficiency - Vegan and vegetarian dietswww.ncbi.nlm.nih.gov/pmc/articles/PMC10030528/Low iron = low energywww.nhsinform.scot/illnesses-and-conditions/nutritional/iron-deficiency-anaemia/#:~:text=Iron%20deficiency%20anaemia%20can%20make,feel%20able%20to%20exercise%20regularlySleep low energy www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-deprivationLow energy increases gherlinwww.news-medical.net/health/Ghrelin-and-Sleep.aspx#:~:text=However%2C%20sleep%20deprivation%20increases%20ghrelin,energy%20supply%20to%20the%20brainChronic Stress Burns muscle www.mdpi.com/2076-3271/11/1/19#:~:text=Chronic%20stress%20resulted%20in%20decreased,chronic%20stress%20induces%20muscle%20atrophySee omnystudio.com/listener for privacy information.

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. ReferencesMindset and health goalswww.ncbi.nlm.nih.gov/pmc/articles/PMC10874242/Goal settingwww.healthdirect.gov.au/goal-settingRoad blocksEmotional eatingwww.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047342www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeatwww.medicalnewstoday.com/articles/how-to-stop-eating-when-boredKnow your triggerswww.healthline.com/health/mental-health/emotional-triggersSee omnystudio.com/listener for privacy information.