This is my Dad, Frank. He cycles 100 km every week, is a non-smoker, and a non-drinker.

In 2021, my dad was diagnosed with prostate cancer and underwent a prostatectomy during the middle of the COVID lockdown. After years of following a balanced diet and active lifestyle, in 2024, he underwent open-heart surgery just four weeks after completing the 100 km Sydney to Wollongong cycle.

While a nutritious diet and consistent lifestyle habits reduced the severity of his conditions, it was early detection and regular health checks that truly saved his life.

November is Men’s Health Awareness Month, a timely reminder that prevention and early lifestyle changes are key to reducing the risk of chronic conditions such as heart disease, diabetes, and certain cancers.

1. Regular Check-Ups and Early Intervention

Many men delay seeking medical advice until symptoms become severe. Routine health checks combined with diet reviews can help catch issues early and guide nutrition strategies for prevention.

• Heart Foundation recommends a healthy heart check every 2 years after age 45
• National Bowel Cancer Screening Program every 2 years from ages 45 to 74 years
• Prostate screening after 50 years
• DXA scan for bone health for men over 50 years with risk factors for osteoporosis, especially if calcium or vitamin D intake is low

2. Nutrition and Lifestyle Foundations

Healthy eating is about more than what’s on your plate — it’s about how and when you eat, and how consistent those choices are over time. Small, sustainable habits create lasting change.

• Eat regularly: Avoid long gaps between meals to maintain stable blood sugar, focus, and energy.
• Prioritise balance: Include a source of protein, complex carbohydrate, and colour (fruit/veg) at each meal.
• Stay hydrated: Men need roughly 2.5–3L of fluids daily, more if active.
• Plan ahead: Keep nutritious snacks like nuts, fruit, or yoghurt on hand to prevent reliance on takeaway.
• Mind your portions: Even nutrient-dense foods can lead to excess energy intake if portions are too large.
• Support recovery: Include lean protein after exercise to repair muscle and reduce fatigue.
• Limit added salt, alcohol, and processed meats that increase cardiovascular risk.

These daily behaviours improve energy, mood, and long-term metabolic health — the building blocks of disease prevention.

3. The Mediterranean Diet

Men following a Mediterranean diet have up to a 30% lower risk of heart disease (PREDIMED study). The Mediterranean diet is also associated with reduced prostate cancer progression and better cognitive function in later life. This way of eating supports healthy ageing, reduces inflammation, and is easy to adapt for any lifestyle or cultural preference.

As a Dietitian and someone who has supported Dad through his health journeys, I’ve seen how small, consistent actions — especially around nutrition — can make a powerful difference in men’s health.

Nutrition is a cornerstone of prevention.
Working with a dietitian can help tailor practical strategies to your lifestyle, preferences, and health goals.

If you or a male figure in your life would like nutrition support, I’d love to help.

Book an initial consultation at our Lane Cove, Hunters Hill, or Rozelle clinics, or online, to create a plan that works for you.

Chyncia Salerno – Accredited Practising Dietitian and Sports Dietitian