Movember brings awareness to critical issues affecting men’s health, such as prostate cancer, testicular cancer, and mental health. It’s a month-long reminder to pause, take a closer look at your wellness routines, and make changes that will last a lifetime.
In Australia, research shows that men are less likely than women to engage in preventive healthcare, often delaying GP visits and mental health check-ins. The Australian Institute of Health and Welfare (AIHW) also notes that men engage in riskier health behaviours, such as smoking and poor diet, leading to higher rates of preventable conditions.
Here are 10 practical health tips for men to achieve lifelong wellness:
1. Prioritise Mental Health
We’ve all heard it before but it’s worth repeating…Mental health is just as important as physical health! Shockingly, in Australia, over 3,000 lives lost to suicide each year, with approximately 75% being men. Sadly, there is still a stigma around mental health and men often find it difficult to seek help. Movember’s Mental Health and Suicide Prevention initiatives work to normalise these conversations, encouraging men to share their experiences and support one another.
Even a small conversation can make a huge difference. If you’re wondering how to start, Movember has a great resource on practising these conversations. Check it out here.
2. Schedule Regular Health Screenings
Health screenings may not be the most exciting item in the diary, but they’re some of the most important. Prostate cancer is the most common cancer affecting Australian men, and early detection drastically improves treatment success.
Regular check-ups, particularly for men over 50, can catch problems early. Talk to your GP about annual screenings, and if you have a family history of cancer, mention it—your doctor can guide you on the screenings that suit your risk profile.
3. Stay Active
Physical activity is fundamental to lifelong health. Not only does it boost cardiovascular health, but it also elevates mood and helps manage stress. The recommendation is at least 30 minutes of moderate exercise five days a week.
Whether it’s a brisk walk, joining a local footy club, or taking up cycling, making movement a daily habit can improve your physical and mental well-being. Workouts should be age-appropriate and include a mix of stretching, muscle training, and aerobic exercises.
4. Embrace a Balanced Diet
What you eat profoundly impacts your energy, focus, and long-term health. A balanced diet rich in whole foods can reduce the risk of chronic diseases such as heart disease and diabetes. Opt for a variety of lean proteins, vegetables, whole grains, and healthy fats, and limit processed foods high in sugar, salt, and unhealthy fats. A balanced diet doesn’t need to be complex; even small changes, like adding more vegetables or switching to whole-grain options, can make a difference.
5. Build Social Connections
Good mates are a secret ingredient to a healthy life. Strong social connections have been shown to improve mental health, boost longevity, and even reduce the risk of dementia. Movember encourages men to open up to each other—whether it’s sharing a problem or celebrating a win. Make time for friends and family, join a community sports team, or take part in a local activity group. Social ties provide a support system, which is invaluable for navigating life’s ups and downs.
5. Limit Alcohol Consumption
Excessive alcohol consumption is linked to liver disease, heart disease, and mental health issues. Swapping out a drink for sparkling water or trying non-alcoholic alternatives is a small change that can have a big impact on your health. Consistent alcohol use can take a toll on your body over time, raising blood pressure, increasing triglycerides, and impacting sleep quality.
6. Prioritise Quality Sleep
Sleep is one of the pillars of good health, but it’s often neglected. Poor sleep can increase your risk of heart disease, obesity, and mental health issues. Create a calming bedtime routine and bedroom environment can improve sleep quality.
For example, reduce screen time and avoid big heavy meals before bed. No screens in the bedroom and dim orange or red lighting. Think of sleep as essential maintenance—it helps your body heal, recharge and keeps you functioning at your best.
7. Check on Your Prostate Health
Urinary incontinence, voiding dysfunction, or symptoms like increased frequency of urination during the day may result from prostate growth as one gets older. Ask your healthcare professional about adopting other lifestyle modifications, such as regular exercise, drinking adequate fluids during the day, and urinating only when you feel the urge.
8. Protect Musculoskeletal Health
The work culture in Australia often involves physical labour or prolonged sitting, both of which can lead to musculoskeletal problems. Lack of movement, and repetitive strain can cause chronic pain over time. Regular strength and flexibility exercises can keep your back, joints, and muscles strong.
Consider consulting a physiotherapist if you’re experiencing persistent pain or discomfort— we can offer personalised advice and care to reduce pain, prevent injuries and help you get back to doing more of what you love.
9. Maintain a Healthy Weight
Reducing the amount of fried foods and highly processed foods lowers the risk of heart disease and stroke. It’s also a good idea to keep track of your waist size and body mass index (BMI), as these are key metrics for overall health. According to the ABS a healthy waist measurement for men is less than 94cm. So, what is yours?
Conclusion
This Men’s Health Month is a powerful reminder for all men to take charge of their health, step by step. Remember, wellness isn’t achieved overnight—it’s a journey that you develop over time. By taking small, actionable steps, you’re building a foundation not only for yourself but for your loved ones. Because there’s not much point in living into your 80’s, 90’s if you’re suffering with chronic illness and in pain all the time!