We all know the importance of achieving a healthy balance between mind, movement and nutrition. Sometimes, it may feel harder to make time for regular exercise, home-cooked nutritious meals and adequate rest, but making time for your health is now more important than ever.

According to the Australian Medical Association’s 2018 Men’s Health Report, men are known to have greater vulnerability to various health disorders across their lifespan and are more prone to experiencing mental health challenges^[1].

Strengthening and maintaining your own mind health can often result in an improvement in overall wellbeing. We recently partnered with Manoj Dias to learn how we can better support our mind health, honing in on themes and topics relevant to men in light of Men’s Health Week. Manoj is a meditation teacher, wellness advocate and co-founder of meditation studio @op_e___n. Tune in to our Men’s Health Week series with Manoj where he addresses mental health stigma for men and daily rituals that we can all implement to support a healthy mindset.

Gone are the days of being passive about your health. It’s time to take a proactive approach by following these basic health tips for men.

Put your mind health first – it’s a practise you can only get better at

Despite there being a great deal of evidence that mindfulness is of great benefit to men’s health, it can easily be dismissed as a woman’s activity.

Meditation brings many benefits: It refreshes us, helps us settle into what’s happening now, makes us wiser and gentler, helps us cope in a world that overloads us with information and communication, and more ^[2].

But where to begin?

Meditation is a very personal experience which takes you on a journey into your heart and mind, and what works for you will be unique to who you are. So, let go of your expectations, open your mind and explore the many benefits a meditation practice can offer. Check out these key meditation styles to help you get started.

Be A Good Mate

Did you know?

Men in Australia experience high rates of mental health issues (including anxiety and depression), but they are often hesitant to seek professional help.

Men can get a lot of support and connection by spending time with their mates. It’s important to check-in on a mate if you notice they are not going so well. Staying connected and touching base with a mate or male family member is something we can all do.

Just checking-in and being there for your mates can make a difference, especially when they are struggling^[3].

Eat.Sleep.Move.Repeat

Food is more than just fuel.

As a man, your healthy diet will need to meet your unique physical needs, fit with your

lifestyle, and reduce your risk of disease.

A diet rich in whole-grain bread, brown rice, oats, barley, beans, lentils, fruits and colourful vegetables will ensure you are setting yourself on the right track. These foods are high in fibre, help manage hunger and fullness and help fend off certain cancers, such as prostate and colon.

In addition, incorporating a variety of protein foods, including seafood and plant-based sources, like beans, peas and soy products and cutting down on saturated fat from high fat meats, full-fat dairy products and fried foods. Instead, opt for foods with unsaturated, heart-healthy fats such as olive oil, nuts, seeds and avocados^[4].

Sleep is your body’s time to heal, recharge, and restore itself. Experts recommend a minimum of seven hours of quality shuteye each night^[5]. Adequate sleep leads to more energy, helps you handle stress, and improves your overall wellbeing.

The benefits of exercise are more than skin-deep. Being physically fit helps men to live longer, lowers their risk of certain diseases, improves their quality of life and can even help maintain testosterone level as they age. Exercise doesn’t have to just be hitting the gym. It can be going to the park with the dog, kicking the footy with your mates or commuting to work on your bike.

Supercharge Your Skin

It’s vital for men to take care of their facial skin if they want it to be healthy and look its best. PSA - if you’re still relying on a quick face wash in the shower with a generic bar of soap, it’s time to put the soap down and embrace your own simple skincare routine.

Because a man’s skin is thicker, rougher and produces more oil, a good skin care routine should be a daily priority to keep your skin feeling and looking healthy, fresh and energised.

The new range of Swisse Skincare For Men is gentle and contains active ingredients packed with botanicals to supercharge your skin.

Your skin may be thicker, but that doesn’t mean it’s tougher — show it a little TLC and you’ll notice a big difference.

References:

[1] https://ama.com.au/position-statement/mens-health-2018

[2] https://hbr.org/2012/10/if-youre-too-busy-to-meditate.html

[3] https://www.thinkmentalhealthwa.com.au/supporting-others-mental-health/how-to-help/helping-men/

[4] https://www.betterhealth.vic.gov.au/health/HealthyLiving/Mens-nutrition-needs?viewAsPdf=true

[5] https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need