Men’s Health Awareness
November is Men’s Health Awareness Month, a time to encourage men to talk about their health, seek advice when needed, and have honest conversations with family and friends about wellness. While discussing health can sometimes feel uncomfortable, creating a culture of openness makes it easier for men to address important issues before they become serious.
From heart disease to prostate problems, men face unique health challenges throughout life. Heart disease remains the leading cause of illness and death among men. Unfortunately, warning signs such as high blood pressure, elevated cholesterol, and pre-diabetes often go unnoticed until the situation becomes urgent.
Focusing on diet, lifestyle, and mental wellbeing is essential for reducing disease risk, supporting long-term health, and promoting a balanced life. Small, consistent changes can make a big difference. Whether you’re a man reading this or care about a male family member or friend, it’s time to encourage positive health habits.
Here are three simple changes men can make to improve overall health.
Healthy Breakfast Habits
Breakfast is the perfect opportunity to fuel your body with nutrients that support long-term health. A fibre-rich breakfast helps men feel full longer, balance blood sugar levels, and promote a healthy gut microbiome.
Try this approach:
Whole grains like jumbo oats, wholemeal porridge, or high-fibre cereals provide sustained energy and help support cholesterol balance.
Healthy fats and seeds, such as pumpkin seeds, walnuts, or flaxseeds, support prostate health and testosterone levels.
Antioxidant-rich fruits like berries offer vitamins and antioxidants that reduce oxidative stress and support brain function.
Swapping coffee for green tea adds antioxidants that support liver function, heart health, and cognition.
By making these small adjustments, men can start the day with lasting energy while nurturing overall health.
Cutting Back on Sugar
High sugar consumption is a major driver of men’s health issues, including inflammation, energy fluctuations, insulin imbalance, and increased risk of heart disease and type 2 diabetes. For men with elevated HbA1c or pre-diabetes, reducing sugar intake is one of the most important lifestyle changes.
Here are practical ways to cut back:
Replace fizzy drinks with water or herbal teas to support prostate and overall health.
Swap milk chocolate for dark chocolate with at least 70% cocoa content.
Choose low-sugar cereals with 5g or less sugar per 100g.
Watch hidden sugars in sauces and pre-made meals. Use tinned tomatoes for bolognese, sriracha for stir-fries, or soy sauce with garlic, ginger, and chili instead of teriyaki.
Reduce biscuits and sweets, choosing higher-fiber options like digestives.
Even modest reductions in sugar intake can lower inflammation, stabilize energy, and decrease the risk of serious health problems.
Increasing Fibre Intake
Fibre plays a crucial role in men’s health. It regulates testosterone, improves cholesterol balance, and supports a thriving gut microbiome - all essential for long-term wellness.
Tips for getting more fibre:
Add milled flaxseed to porridge, overnight oats, or yogurt.
Choose whole grains such as brown rice, barley, wholemeal bread, or oatcakes.
Include legumes like lentils, beans, or chickpeas in meals.
Eat a handful of unsalted nuts daily for fiber, healthy fats, and minerals like zinc and selenium.
Increase fruits and vegetables by adding an extra portion each day. Fresh or frozen works equally well.
If your diet is low in fibre, increase it gradually to avoid digestive discomfort.
Why Men’s Health Matters
Men are often less likely than women to visit a doctor or discuss symptoms openly, which can delay the detection of serious conditions. Promoting awareness, encouraging healthy habits, and fostering open conversations can significantly impact physical, mental, and emotional wellbeing.
Simple, sustainable changes—like improving breakfast, reducing sugar, and boosting fibre - can improve energy, protect against disease, and support long-term health. For men of all ages, these small steps make a real difference.
This November, check in with the men in your life. Encourage them to talk about their health, get regular check-ups, and make positive lifestyle choices. Together, we can create a culture where men feel empowered to prioritize their health and wellbeing every day.
About the author:
Jane McClenaghan is renowned for her down-to-earth, evidence-based approach to nutrition, making healthy eating practical and achievable for everyone.
With over 25 years of experience delivering group sessions for corporate clients and one-to-one consultations, she specialises in women’s health and has helped thousands of people transform their wellbeing through better nutrition.
As the author of two best-selling books and a familiar voice on local radio, Jane is passionate about translating the science of nutrition into real food on your plate and empowering others to make lasting, positive changes for their health.
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