Every Man Can – 10 Tips For Men’s Health

International Men’s Health Week
15 – 21 June 2020

Elixr has teamed up with the crew at Prostate Cancer Foundation of Australia to support the charity’s “Every Man Can” campaign for Men’s Health Week.

The campaign highlights the connectedness between healthy males and a healthy community, encouraging all of us to take action towards feeling great and living in harmony.

Together we are inviting Australian men and women to become Champions of Men’s Health to raise awareness and put everyday actions into play to improve life for all Australians.

How much do we really even know about men’s health? Take a quick quiz and see – you could win one of five FitBits from PCFA!


1. Talk to Your GP

Having a regular GP who gets you is important. Great GPs understand your individual health profile and history of illness, and keep good records of your medications and allergies. They also offer advice on preventing and detecting disease, such as prostate cancer. You can trust your GP with both physical and mental health concerns, and seek confidential advice on any symptoms of illness and side-effects of medical treatment. Your GP can also keep track of anniversary dates for routine tests, vaccinations, and preventive screening.

2. Maintain Good Sleep Habits

Getting a good night’s sleep is vital to feeling healthy and happy. Establishing routine sleeping habits can help, like going to bed and getting up at about the same time each day, switching off your phone and other devices, and avoiding alcohol, caffeine and other stimulants before you go to bed. Most adults need about seven to eight hours of sleep each night, and too much sleep can be a drag on your health. If you struggle to get enough sleep, chat to your GP about your symptoms and potential solutions.

3. Enjoy Daily Physical Activity

Get out, get moving, and enjoy the great outdoors. Each day choose an exercise you enjoy and mix it up – getting a balance of cardio and strength training that provide you with moderate and vigorous activity, depending on how you feel. If you like team sports, get a group together and combine social fun with physical activity, encouraging one another to achieve your fitness goals.

4. Eat Your Fruit & Veggies

Fill your plate with fruit and veggies. For optimal health, go for two serves of fruit and at least five serves of vegetables each day, choosing different coloured items for a well-balanced diet. You’ll enjoy the benefits immediately, with a boost in your energy levels and overall health, fuelled by healthy vitamins, minerals, and a fibre-rich menu that offers fuel for your fitness.

5. Confide In Your Mates

Let’s face it, life isn’t always easy. Having a friend to turn to in times of turmoil can help to get you through. Try to look out for signs of stress and anxiety, like being unable to switch off, worrying constantly about things that you may not be able to control, or feeling like the odds are always against you. Confide in someone you trust, and seek moral support from friends who can help you unpack your feelings. If you still feel like you’re not coping, consider talking to your GP about what you’re going through and seek expert support.

6. All, Or Most Things, In Moderation 

This one is a no-brainer. Avoid risky alcohol consumption and over-indulgence in foods that can weigh you down. If you find it hard to say no to another drink, or the whole bag of corn chips, try to have an escape plan, and pull out your parachute as soon as you know you’re free-falling towards a food and beverage hangover.

7. Don’t Smoke

We don’t want to lecture you, however, did you know that smoking just one cigarette can take 7-11 minutes off your life?

There is no doubt that choosing to quit smoking is one of the best decisions you can make for all aspects of your life. Some of the benefits of quitting smoking are well-known, like improving your health and saving money. Others might surprise you – for example, did you know that quitting smoking can reduce anxiety by more than a third?

Reminding yourself of the benefits of quitting smoking can help you stay on track and keep motivated.  We grabbed this information from the NSW Government Quitline website where you can find more helpful tips on quitting smoking and information around the damaging effects of smoking on your health.

8. Start Something New

We’ve all seen the hype that something wonderful happens in our brains when we start playing Sudoku or learn a new skill. While your neighbours may not appreciate you suddenly taking up the bagpipes, the benefits for your mental health are many. Whatever you do, find something slightly challenging, but enjoyable, and do it just for fun.

9. Know Your Family History

Knowing your family history of prostate cancer and other inheritable diseases can help you beat them.  Read our fact sheet and be aware of your risks and screening options. Remember, detecting cancer early means you can easily beat it.

10. Laugh Often

Few things feel as good as a big belly laugh. Sharing a joke with those you love can provide a physical and mental escape, boosting your immune system and lowering your stress levels. Laughter is also a social habit – few of us laugh when we are alone, which means that when you’re laughing, you’re probably in the company of friends.

During Men’s Health Week we’re encouraging men and women to share their own personal keys to health and happiness on social media, using #EveryManCan.

Help PCFA open the conversation for men’s health for all Australians!

For all the dads, lads, gents and blokes.
A healthier, kinder world starts here.
Step-up your health & happiness and become a Men’s Health Champion today.

Looking for other ways to support men’s health? Sign up and run for PCFA at the 20th anniversary of Blackmore’s Running Festival.

To find out more about PCFA today.