In light of Men’s Health Week, we chat to four strong Kiwi men to hear how they keep their mental and physical health in check.
From phone usage to exercise, take some carefully thought out health tips from a few of our country’s biggest male role models.
Jehan Casinader, 34
Role
Journalist and mental health speaker.
I start my day with…
A hopeless attempt to stay off my phone. I fail most mornings, but I’m getting better at it!
The three things I do to look after my mental health are…
Each night, I plan the next day. It’s a game-changer. When I wake up, I’m not scrambling – I just need to follow the plan. It takes away a lot of stress.
I have a chat with a different friend each day. Even if it’s a quick conversation via text, it has a huge impact on my mood.
We live in a noisy world, so I make time to clear my mind and refocus on what’s important to me. Breathing, meditation and prayer are regular parts of my day.
The three things I do to look after my physical health are…
I hated exercise for most of my adult life, so I didn’t do it. But for a couple of years, I’ve been going to the gym three times a week. I’m much fitter than I was.
No matter where I’m working, I always take a banana. It stops me from buying an “emergency caramel slice” when I’m starving.
When I’m home, I love a 20-minute afternoon nap. There’s no shame in napping, and it gives me a boost for the rest of the day. Just remember to set an alarm!
I wish more people understood this about men’s health…
Younger guys are happy to talk about their health. Sure, we had decades of the “take a concrete pill” culture, but wellbeing is not a taboo topic for my generation.
I’m at my happiest when…
I’m having a great yarn with a mate in a warm, sunny spot, with beautiful food in front of us. What more could you want?
Some of the small things I do that make a big difference are…
If I’m feeling low or unsettled, I change my physical environment. Even getting out of the house and working in a café for an hour seems to reset my brain. No coffee, though – I cut out all caffeine a couple of years ago and it made a big difference to my energy levels, especially in the afternoon. I no longer have a 3pm crash.
Something you don’t know about me is…
I’ve never had a nosebleed – or been stung by a bee. Am I missing out?
In five years, I hope…
To walk a decent chunk of the Queen Charlotte Track.
Mark Sainsbury, 67
Role
Broadcaster, media advisor and men’s health advocate.
I start my day with…
Coffee and a walk with my dog Penny.
The three things I do to look after my mental health are…
Keeping in touch with close friends; keeping moderately healthy and outside stimulus. I have played the card game 500 every Wednesday with the same group of guys for nearly 20 years. All of us have been through various issues and are there for each other.
The three things I do to look after my physical health are…
Moderating the grog. Boring, I know, but it makes a huge difference. You don’t have to be a wowser – just pull it back a little bit.
Daily exercise. Penny the dog has been a godsend as she keeps me moving!
Off the ciggies. One of the hardest things I have had to do! But the rewards are life-changing.
I wish more people understood this about men’s health…
It’s okay to ask for help. Many of us are too staunch to seek help whether for physical or mental illness. Too many men put off seeing the doctor. When you’re younger, you don’t feel the need, but those early visits help establish a base for your health monitoring.
I’m at my happiest when…
I’m with people. I thrive on the company of others, or driving. I love to drive and am happy to do a roadie anytime.
Some of the small things I do that make a big difference are…
Take the stairs where I can. A little thing but they all add up.
Eating smaller portions. I discovered putting less on my plate meant I ate less.
Keep moving. I’m a great couch potato, so I make up for it during the day by moving whenever possible.
Something you don’t know about me is…
I have one of the biggest collections of Phantom comics, having been a fan since I was a kid.
In five years, I hope…
We don’t need Men’s Health Week. That the message has got through.
Kent Johns, 46
Role
Health and mental wellbeing coach, and radio host.
I start my day with…
Time with my kids. I have learned multi-tasking is a mug’s game, so I’ve made a commitment to myself to not log on to work stuff until the children have left for school. Playing card games, kicking balls and bear hugs are a great way to set me up optimistically for the day!
The three things I do to look after my mental health are…
Eating mostly unprocessed food, with an emphasis on avoiding a lot of sugar. This ensures I have the energy to move and exercise, and be mindfully present at home.
Walking is an absolute non-negotiable for my mental fitness. It helps to clear my head and dump stress. Plus, because I talk to myself as I’m walking, it helps to unclutter a myriad of thoughts.
My phone is never in my bedroom, which helps me relax before bed with a good book and increases my chances of a decent sleep. The key is to leave the phone charger on the kitchen bench.
I wish more people understood this about men’s health…
Fellas, we need to make time for our health. Too often it falls to the bottom of the priority list and the price paid can be enormous. Most of the chronic diseases men suffer from, like cardiovascular disease, cancer, type 2 diabetes and mental illness, are decades-long in the making and preventable. Making good lifestyle choices is 100 percent the best form of protection against them.
I’m at my happiest when…
I’m in the car with my neat little family and we are driving to somewhere exciting. We crank up the music, talk about the best parts of life and take the piss out of each other!
Some of the small things I do that make a big difference are…
Catching up with my mates for dinner once each month to guarantee I get plenty of laughs, keeping a gratitude journal each night, reading a book in bed and taking cold swims – the warm fuzzies come five minutes later, so it’s worth the chattering teeth for a bit!
Something you don’t know about me is…
Two of my mates and I once camped at Cape Maria van Diemen – it’s slightly further north than Cape Reinga and is a two-hour walk. In the morning, we went for a swim at New Zealand’s northernmost beach… and no one else was there. What a surprise! We did see a giant pig’s hoofprints in the sand though.
In five years, I hope…
Rates of chronic disease and mental illnesses are declining. We can most definitely achieve this. I hope I’m still coaching others to get the best out of themselves and spreading the message of engagement in our own wellbeing. And that my family is thriving in life and laughing heaps.
Andrew Mulligan, 48
Role
Broadcaster.
I start my day with…
I’m an early riser with my job, so it’s a bit of a mad dash as I stealthily move around the house. I try to organise what I’m wearing and prepare breakfast the night before, which requires discipline on my part.
The three things I do to look after my mental health are:
Exercise, time with family, trying not to doom scroll on social media.
The three things I do to look after my physical health are…
I’ve started being a lot more disciplined, heading to the gym and making sure I’m walking to work at The Rock when the weather’s good in the mornings. I’m 15 minutes from work and it’s a great way to start the day.
Lastly, but most importantly, paying attention to what I eat. They say when you’re constantly tired, you eat 600 more calories on average than when you’re rested. Breakfast radio makes you hungry!
I wish more people understood this about men’s health…
That men find it hard to talk about their emotions more than ever. We’re always pushing this on The Rock, which is a male-skewed station. While we have fun and take the mickey out of one another, we’re big on making sure we check in on each other and remind the listeners to do so as well.
I’m at my happiest when…
I’m with family or friends and spending quality time, and not distracted with phones etc.
Some of the small things I do that make a big difference are…
Putting my phone down.
Something you don’t know about me is…
I’m thinking about taking up golf. Please don’t tell my family!
In five years, I hope…
I’m still doing what I’m doing now! I love what I do professionally.
Help is here
Suicide Crisis Helpline – 0508 828 865 (0508 TAUTOKO).
Depression Helpline – 0800 111 757, free text 4202 (to talk to a trained counsellor about how you are feeling or to ask any questions) or visit depression.org.nz/get-help.
Anxiety NZ – 0800 269 4389 (0800 ANXIETY)
