Men's Health

Health Tips

Overview      Healthy Tips       Useful Websites


Every man should maintain a healthy lifestyle, a good diet and take action early when they experience a health issue. This resource page is here to help you enjoy a happy and healthy life.


No matter your age one of the most important things you can do to stay healthy is to know and track your key health numbers.  Tracking your health numbers and keeping them in the healthy range will lower your risk of heart disease, stroke, diabetes and many types of cancer.

The health numbers you should track are:

•    Body Mass Index / Weight
•    Waist line
•    Blood pressure
•    HDL Cholesterol (healthy cholesterol)
•    LDL Cholesterol (unhealthy cholesterol)
•    Blood Glucose (sugar)


To keep your health numbers in check, follow these simple tips for a healthy lifestyle

If you are not already doing some form of exercise, start small and work up to 20 - 30 minutes of moderate physical activity most days of the week. If you are overweight or want to lose weight then 60 minutes of moderate physical activity is recommended. Stay on the move throughout the day. Every little bit counts – take the stairs instead of the elevator, take a walk during your lunch break, stand instead of sit.

If you do smoke, try to stop! Compared to non-smokers, men who smoke are about 23 times more likely to develop lung cancer.  Smoking causes about 85% of lung cancer deaths and doubles your risk of heart disease.

Alcohol can be part of a healthy balanced diet, but only if consumed in moderation. This means two drinks a day for men, and one drink a day for women (a standard drink is one 12-ounce bottle of beer or wine cooler, one 5-ounce glass of wine or 1.5 ounces of 80-proof distilled spirits).

When you’re enjoying life in the sun wear sunscreen with an SPF 15 or higher.  Check regularly for changes to your skin with an emphasis on moles. If you’re concerned about any skin changes see your doctor.  Early diagnosis and treatment dramatically increases the survival rate from melanoma.

Stress, particularly long-term stress, can be the factor in the onset or worsening of ill health. Managing your stress is essential to your health and well-being. Take ‘time out’ each day and go for a walk or do something you find relaxing.

Family history is one of the most powerful tools to understanding your health. Family history affects your level of risk for some cancers, diabetes, heart disease and stroke, among other illnesses. It all starts with a conversation; talk to your family and take note of illnesses that a direct relative has experienced. Be sure to learn about relatives that are deceased as well.

Know and track your Body Mass Index (BMI) and waistline. Your BMI is calculated from your height and weight, the Dietitians of Canada provides a good calculator. For men with a waistline over 94cm the risk of chronic diseases like diabetes and heart disease and general health problems greatly increases. Balance calories from foods and beverages with calories you burn off by physical activities. Only 36% of adults are at a normal weight for their height. Obesity and being overweight pose a major risk for chronic diseases, including type 2 diabetes, cardiovascular disease, hypertension, stroke and certain cancers.

The quality of your sleep can dictate how much you eat, how fast your metabolism runs, how fat or thin you are, how well you can fight off infections and how well you can cope with stress. Keep a regular pattern of sleep, going to bed and waking up at roughly the same time is key.

We all go through spells of feeling down, but when you're depressed you feel persistently sad for weeks or months, rather than just a few days. Depression is a real illness with real symptoms, and it's not a sign of weakness or something you can "snap out of" by "pulling yourself together". Work on your mental wellbeing by staying physically healthy, enjoying a good diet, cutting down on alcohol, regular exercise, and taking time out for fun and relaxation. With the right treatment and support, most people can make a full recovery from depression so, if you, or someone you know, have been feeling low for a few weeks or months, visit the Doctor.

If you experience a health issue, take action early. Find a doctor and make an appointment. Speak to your doctor about preventative health checks. Knowing your health numbers is a really important thing you can do to stay healthy. Ask your doctor about health risks based on your family history.

Fill up with fruits, vegetables, whole grains and choose healthy proteins like lean meats, poultry, fish, beans and nuts. Eat foods low in saturated fats, trans fats, cholesterol, salt and added sugars. Drink water instead of beverages that contain a lot of sugar like soft drinks, sports drinks, fruit drinks, shakes.  Moderation is key, as is eating a wide range of foods to ensure you get a variety of nutrients. The best source of vitamins is from food.


Download Movember's Health Poster with these health tips here.



Movember is committed to helping men and their families stay on top of their health. Below are some useful links for further information and various health support providers.

Prostate Cancer Canada PCC’s website covering everything from the basis of prostate cancer to support post treatment. Updates on research and survivorship programs, news and events.
Phone: 1-888-441-2131
Canadian Mental Health Association Canadian Mental Health Association promotes the mental health of all and provides mental health and mental illness information, resources and tools and a list of mental health services in your community.
Phone: Visit website for more information
About Men A site that has been developed by passionate people with one thing in common: a commitment to men’s health. One-stop resource for men to explore important health issues.
Imerman Angels aims to build awareness of depression and anxiety, remove the associated stigma and improve the quality of life for those affected. The website is a great resource for those who think they may suffer from depression or anxiety as well as an information source for people looking to help a loved one.
Phone: 877-274-5529
Heart and Stroke The Heart and Stroke Foundation promotes healthier living, free of cardiovascular diseases and strokes. Their official website offers tips on nutrition, exercise and stress management.
Rick Hansen Foundation The Rick Hansen Foundation is committed to building a healthy, inclusive world, with a key focus on improving quality of life for people living with spinal cord injuries and other disabilities.
Phone: 1800-213-2131
The End of Illness A book by David Agus, MD describing a new way of approaching health and wellness and new technologies that promise to transform medicine in our generation. A New York Times best seller and a must read!