The importance of taking care of your health is being highlighted widely across the UK to mark World Mental Health Day on 10th October 2025.

It’s a day to raise awareness around the importance of mental health, and also sheds light on the current challenges, such as the rise in loneliness and depression among men.

Around 20% of men say they would rather deal with their health issues on their own rather than speak up for support. Half of the men in the UK have experienced poor mental health at some point in their lives, according to a recent 2025 report by Bupa.

Men in the UK tend to have a lower life expectancy than women, partly due to factors like poorer health outcomes and a higher risk of premature death. Yet, the stigma for many men to come forward and talk about their health struggles is still an issue in the UK.

That’s why Marc Laniado, a doctor at The Focal Therapy Clinic, has revealed the 10 things all men should be doing for their health today.

From eating the right foods to making sure they check their prostates regularly, these are vital tips that every man should live by to live a healthy life.

10 things all men should be doing for their health today

1. Get a screening to detect any signs of changes to your prostate. It’s common for men to struggle mentally with a prostate cancer diagnosis, particularly those on active surveillance, which can lead to prolonged anxiety and uncertainty. Laniado highlights that’s why early screening is so important: it not only gives men the best chance of catching prostate cancer at a treatable stage, but also opens up options like focal therapy. This curative, non-invasive treatment preserves urinary and sexual function, helping protect both physical and mental well-being.
2. Move your body. Moving your body every day can not only help your physical health, but also your mental health. According to Gov.UK around one in three men (34%) are not active enough for good health. That’s why Laniado advises that men should do at least 30 minutes of exercise a day, which could be walking, cleaning the house, or going for a run. Moving your body is so important for your health as you get older.
3. Drink more water. Studies have shown that as we get older, our thirst mechanism reduces, which means we might not feel as thirsty often. This can prevent a lot of adults from drinking fluids when they need to, Laniado says to try and aim for 6–8 glasses of water per day to stay hydrated.
4. Get enough sleep in. Getting a good night’s sleep should be a priority for good health. Laniado suggests getting about seven to nine hours of sleep per night; anything less could have an impact on hormones, mental health, and even heart health.
5. Have a balanced diet. Eating your five portions of fruit and vegetables a day has been something we’ve been told all our lives, and that’s because it’s such an important aspect of every adult’s diet. Laniado advises reducing how often you eat foods that are high in fats, salt, or sugar. Too much salt in your diet could lead to serious health risks in men, including heart disease, stroke, high blood pressure, kidney problems, and even stomach cancer. Incorporating protein (meat, fish, and some beans) and high-fibre foods (bread, pasta, or rice) into your diet will help you gain the needed nutrients.
6. Regularly stretch. If you’re someone who sits at a desk every day for work or regularly does high-intensity workouts at the gym, such as weightlifting, then taking time to stretch out your muscles is so important. Daily stretching will help prevent muscles from getting injured, becoming tight, or experiencing joint pain. Laniado suggests focusing on at least 10 minutes a day on stretching out your muscles could help improve your mobility and flexibility.
7. Wear SPF on your skin. Looking after your skin is so important for men, especially when it’s exposed to strong UV rays from the sun. Laniado emphasises that wearing SPF on your body, even if it’s cloudy, can help protect your skin. Melanoma is the fourth most common cancer amongst men, according to Cancer Research UK, so make sure you’re regularly putting on your SPF.
8. Check your testicles. It’s important to check every few weeks and to be aware of any changes to your body that might need to be checked by a doctor. Laniado advises the best way to check your testicles is by holding your scrotum in the palm of your hand and using your fingers and thumb to feel each testicle. If there are any signs of lumps, swellings, or other changes, then it’s advised to get this seen by a doctor as soon as possible.
9. Take care of your mental health. Research has found that men are three times more likely than women to die by suicide in England. A lot of men tend to hold back and not talk so openly about their feelings if they are struggling, but it’s really important to get the right support for your mental health if you need it. Laniado says you should try to talk to a friend or family member whom you feel comfortable opening up to. If you need urgent support, then you can request an emergency appointment with a GP, phone one of your local mental health lines such as the Samaritans, or dial 111 to reach the NHS service.
10. Book a check-up with your doctor. He suggests that from the age of 40, men should be going to get a regular health check-up. The majority of men aged 40 – 74 years old will get an invite from the NHS to have a health check every five years. This is a free check and will find out if you have any undiagnosed health issues. The check normally includes: measuring your height and weight, measuring your waist, a blood pressure test, a cholesterol test, and possibly a blood sugar level test.