MONTHLY WELLNESS BULLETIN · NOVEMBE R 2 02 6
Looking after men’s health this November This month we mark Movember and International Men’s Day on 19th November, with a focus on knowing your body, asking for help and staying connected.
IN THIS MONTH’S ISSUE
01
Men’s health matters: Looking after yourself for the long term
02
Why do men wait to ask for help?
03
Know your body: A guide to prostate and testicular health
04
Heating on? Don’t forget about hydration
05
Fatherhood and mental health: Looking after yourself when you’re looking after everyone else
06
Protein, muscle and healthy ageing: What does your body actually need?
07
More than just a catch-up: Why male friendships matter for wellbeing
08
Movember: Starting conversations about men’s health
Also inside: this month’s recipe and the November wellbeing calendar.
Your wellbeing, every month, from the team at MCL Medics
November 2026
WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 01
Men’s health matters: Looking after yourself for the long term
When was the last time you had a proper think about your health? Not because something was wrong, but just to check in with how you’re doing? For plenty of men, health can slip down the priority list. Work is busy, family life takes over and it’s easy to put off making that appointment or hope that something that’s been bothering you will sort itself out. But looking after your health now can make a real difference to how you feel in the years ahead.
Don’t wait until something feels wrong
Get to know what’s normal for you
You don’t need to feel unwell to pay attention to
Changes in your body are often nothing to worry
your health. Knowing things like your blood
about, but you know yourself better than
pressure, cholesterol and weight can help you
anyone. If you notice a new lump, ongoing pain,
understand your risk of conditions including
changes when you go to the toilet, unexplained
heart disease and type 2 diabetes.
weight loss or something else that doesn’t feel
If you’re aged 40 to 74 in England, you may be
right, speak to your GP.
eligible for a free NHS Health Check every five
The same goes for your mental health. Feeling
years. It’s designed to spot early signs of
low, anxious, irritable or exhausted for a
conditions including stroke, kidney disease,
prolonged period deserves attention too. You
heart disease, type 2 diabetes and dementia.
don’t have to wait until you’re really struggling
It’s also worth keeping up with eye tests, dental
before talking to someone.
appointments and any screening you’re invited to. They’re easy things to postpone when life is busy, so get them in the diary when you can.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 01 CONTINUED
Look after the everyday stuff
Make time for the people around you
A lot of the things that support long-term health
Spending time with other people is good for
are already familiar: moving regularly, eating a
your wellbeing too. Friendships can sometimes
varied diet, getting enough sleep, drinking
take more effort to maintain as we get older,
alcohol within recommended limits and
particularly when work and family commitments
avoiding smoking.
get in the way.
You don’t have to overhaul everything at once.
Make the call, arrange the catch-up or go and
Walking more often, adding more fruit and
watch the match together. Having people you
vegetables to your meals, cutting back on
can talk to, laugh with and turn to when life
alcohol or getting to bed a little earlier can all
gets difficult can be a valuable part of looking
become useful habits over time.
after yourself.
Put your health on the list November and Movember are good reminders to pay a little more attention to men’s health, but you don’t need to wait for a campaign or a health scare to start looking after yourself.
Book the appointment you’ve been putting off. Get outside for a walk. Check in with a mate. Pay attention when your body is telling you something. Your health deserves a place on the list alongside everything else you’ve got going on.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 02
Why do men wait to ask for help?
If you were struggling with your mental health, how quickly would you tell someone? For many men, the answer is probably “not straight away”. You might tell yourself you’ll feel better in a few days, keep busy to take your mind off things or decide that other people have enough going on without hearing about your problems too. Sometimes that works for a while. But when low mood, anxiety, stress or other difficult feelings stick around, trying to carry on as normal can become exhausting.
Why can asking for help feel so difficult?
Talking doesn’t have to be a big conversation
There isn’t one answer. Some men have grown
Opening up doesn’t mean sitting someone
up with the idea that they should be able to deal
down and telling them everything you’re
with problems themselves. Others find it difficult
feeling in one go. You can start wherever
to put their feelings into words, don’t want
feels comfortable.
people to worry about them or aren’t sure where to go for support.
A chat while you’re driving, walking the dog, having lunch or watching football might feel
You might not even realise how much you’re
more natural than a face-to-face conversation.
struggling. Changes can creep up gradually,
You could start with something as
and feeling tired, irritable, withdrawn or unable
straightforward as, “I’ve been having a rough
to concentrate might be easier to dismiss than
time lately.”
recognising that your mental health needs some attention.
You also don’t have to have the answers. Telling someone what’s been going on is enough.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 02 CONTINUED
Look out for changes in other men too Sometimes you’ll notice that a friend, colleague or family member isn’t quite themselves. They might be cancelling plans, drinking more than usual, losing interest in things they normally enjoy or seeming unusually angry, tired or distant. You don’t need to know exactly what to say. Ask how they’re doing, listen and give them room to talk. If you’re still concerned afterwards, check in again rather than assuming they’ll come to you.
Getting professional support If the way you’re feeling is affecting your daily life, relationships, sleep or ability to cope, speak to your GP. In England, you can also refer yourself to NHS Talking Therapies for problems including anxiety and depression without speaking to a GP first. Organisations such as Mind, CALM and Samaritans also offer information and support. If you need someone to talk to, Samaritans are available free, 24 hours a day on 116 123.
Asking for help can feel awkward, particularly if you’re used to dealing with things on your own. But you don’t need to know exactly what you need before you start the conversation. Sometimes saying you’re having a hard time is the place to begin.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 03
Know your body: A guide to prostate and testicular health
Talking about changes to your testicles or how often you’re going to the toilet probably isn’t anyone’s idea of a great conversation. But knowing what’s normal for your body makes it much easier to notice when something changes. Most changes won’t turn out to be cancer. Even so, it’s worth getting anything unusual checked rather than waiting to see if it goes away.
Get to know your testicles
What about your prostate?
There’s no special technique you need to follow
The prostate is a small gland found below
or set day each month when you should check
the bladder. It tends to get larger as men get
your testicles. The NHS recommends getting to
older, which can lead to changes in the way
know how they normally look and feel so you’re
you urinate.
more likely to spot a change.
You might find that you need to go more often,
Look out for a lump or swelling, one testicle
particularly during the night, have difficulty
becoming bigger, a change in shape or texture,
starting to pee, feel like your bladder hasn’t
or an ache or discomfort that doesn’t go away.
completely emptied or notice that your flow isn’t
It’s normal for one testicle to be slightly bigger or
as strong as it used to be.
hang lower than the other. If you find a new
These symptoms are common and are often
change, though, make an appointment with
caused by an enlarged prostate rather than
your GP. Don’t try to diagnose it yourself.
cancer. However, prostate cancer can sometimes cause similar symptoms, so speak to your GP if you notice a change.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 03 CONTINUED
Should you have a PSA test?
Know your risk
Unlike some other cancers, there’s currently no
Prostate cancer mainly affects men over 50,
national screening programme for prostate
and risk increases with age. Having a father or
cancer in the UK. A PSA blood test measures the
brother who has had prostate cancer also
level of prostate-specific antigen in your blood
increases your risk, particularly if they
and can help identify whether further tests may
were diagnosed at a younger age. Black
be needed.
men also have a higher risk of developing
However, a raised PSA level doesn’t necessarily
prostate cancer.
mean you have prostate cancer, and some
Testicular cancer is different. Although it can
people with prostate cancer don’t have a raised
affect anyone with testicles, it’s more commonly
PSA. If you’re aged 50 or over, you can ask your
diagnosed in younger men, particularly those in
GP about having a PSA test. They can talk you
their 20s and 30s.
through the possible benefits and limitations before you decide.
Don’t be embarrassed to get checked Doctors have these conversations every day. Whatever symptom you’re worried about, you won’t be the first person who’s walked into a GP surgery to talk about it. If something has changed, make the appointment. A few minutes of awkward conversation is far better than spending weeks worrying about it.
Useful resources Prostate cancer (NHS): Information on symptoms, risk factors, diagnosis and treatment, including guidance on when to speak to your GP. Prostate Cancer UK: Information about prostate health, prostate cancer risk and the PSA blood test, plus support for anyone worried about prostate cancer. Testicular cancer (NHS): Guidance on symptoms and changes to look out for, as well as diagnosis and treatment. Orchid: A UK charity supporting people affected by male cancers, with information about testicular, prostate and penile cancer. Movember: Men’s health information covering prostate cancer, testicular cancer, mental health and suicide prevention.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 04
Heating on? Don’t forget about hydration
Remembering to drink enough water is fairly easy when it’s warm outside. When November arrives and you’re reaching for a jumper rather than looking for a cold drink, hydration probably isn’t something you think about quite as often. But your body still needs plenty of fluid throughout autumn and winter. Spending more time indoors with the central heating on, exercising in layers and just feeling less thirsty when it’s cold can all mean you drink less without really noticing.
You still lose water when it’s cold
Don’t rely on feeling thirsty
Your body is constantly losing water through
Thirst isn’t always the best reminder to drink,
breathing, going to the toilet and sweating, even
particularly as we get older. Instead, try making
when you don’t feel particularly hot.
drinks part of things you already do during
Exercise can catch you out too. Heading out for
the day.
a run, playing football or going for a long walk
Have a glass of water with meals, keep a bottle
wrapped up in warm clothing can make you
nearby while you’re working or take one with you
sweat more than you realise. Having a drink
when you’re out. Tea, coffee and other drinks
before and after being active is a good habit to
also count towards your daily fluid intake,
get into throughout the year.
although it’s worth keeping an eye on drinks that contain lots of sugar or caffeine.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 04 CONTINUED
Look out for signs you need more fluid
Warm drinks count too
Feeling thirsty and having dark yellow, strong-
Water doesn’t have to come straight from the
smelling urine are common signs of
tap. When it’s freezing outside, a cold glass of
dehydration. You might also feel tired, dizzy or
water might be the last thing you fancy.
lightheaded, have a dry mouth or find yourself going to the toilet less often than usual.
Warm drinks can make staying hydrated much more appealing at this time of year. Herbal teas,
Your urine will usually be a pale, clear colour
warm water with lemon or a mug of hot milk can
when you’re drinking enough.
all contribute to your fluid intake. Soups and foods with a high water content, including fruit and vegetables, help too.
Keep drinking throughout the day There’s no need to spend the day counting every glass. Having drinks regularly and paying attention to signs that you might need more fluid is a good place to start.
Keep a drink within reach, have one with your meals and remember to take some water when you’re exercising. Your water bottle deserves to make it through winter too.
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WELLNESS BULLETIN · NOVEMBER 2026
NOVEMBER RECIPE
Sausage, bean and vegetable traybake
This warming traybake is packed with vegetables, beans and protein, and everything cooks together in one tray. It’s ideal for a chilly November evening and easy to adapt depending on what you’ve already got in the fridge. METHOD INGREDIENTS (SERVES 4)
8 good-quality sausages (or veggie alternative)
1
Heat the oven to 200°C/180°C fan/gas 6.
2
Add the potatoes, carrots, onion and pepper to a large roasting tray. Drizzle with the olive oil, add the
500g baby potatoes, halved
garlic, rosemary and smoked paprika, season with
2 carrots, cut into chunks
black pepper and toss everything together.
1 red onion, cut into wedges 1 red pepper, roughly chopped 1 x 400g tin cannellini beans, drained and rinsed 2 tbsp olive oil
3
Nestle the sausages among the vegetables and roast for 25 minutes, turning the sausages halfway through.
4
Add the cannellini beans and cherry tomatoes to the tray, give everything a gentle stir and return to the
2 garlic cloves, crushed
oven for another 15 minutes, or until the sausages
1 tsp dried rosemary
are cooked through and the vegetables are tender.
1 tsp smoked paprika 200g cherry tomatoes 2 large handfuls of spinach Black pepper
5
Stir through the spinach while everything is still hot and allow it to wilt for a couple of minutes.
6
Sprinkle with fresh parsley and serve.
Fresh parsley, to serve
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 05
Fatherhood and mental health: Looking after yourself when you’re looking after everyone else
Becoming a dad can bring some of the best moments of your life. It can also bring broken sleep, extra responsibility, financial pressure, less time to yourself and the sudden realisation that somebody else now depends on you for pretty much everything. There can be an expectation that dads will just get on with it, particularly when their partner has been through pregnancy and childbirth. But fathers go through a huge life change too, and it’s worth paying attention to how you’re coping along the way.
Dads can struggle after a new baby too
Parenting pressure doesn’t end with the baby years
Postnatal depression is often associated with
Every stage of parenthood brings something
mothers, but fathers and partners can
new. There are nursery runs and sleepless
experience depression and other mental health
nights, then school worries, teenage years,
problems after a baby arrives too.
exams and all the everyday juggling that comes
You might feel low or anxious, become more
with family life.
irritable, struggle to sleep even when the baby is
It’s easy to get so caught up in what everybody
sleeping or stop enjoying things you usually like.
else needs that you stop checking in with
Some dads throw themselves into work,
yourself. Try to notice when you’re becoming
withdraw from family and friends or start
unusually stressed, short-tempered, exhausted
drinking more as a way of coping.
or withdrawn rather than assuming it’s just part
If those feelings are sticking around or making
of being a busy parent.
everyday life difficult, talk to your GP or another healthcare professional.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 05 CONTINUED
Keep some time that’s yours
Talk to other dads
Finding time for yourself when you have children
You might be surprised by how many other
isn’t always easy, and it doesn’t need to involve
fathers have dealt with the same worries,
hours away from family life.
frustrations and doubts. Talking about the
Going for a run, seeing a friend, playing football, getting out on your bike or having half an hour
difficult bits of parenting can make them feel far less isolating.
to watch something you enjoy can give you a
You don’t need to turn every catch-up into a
chance to recharge. Keeping up with interests
serious conversation either. Sometimes
and friendships also helps you hold onto parts
mentioning that you’re having a tough week
of your life outside being a parent.
gives somebody else the chance to say, “Me too.”
Let your children see you look after yourself Children learn a lot about emotions by watching the adults around them. Seeing Dad talk about having a difficult day, take time to calm down, apologise when he gets something wrong or ask somebody for help shows them that looking after your mental health is a normal part of life.
You spend a lot of time looking after your children. Making some room for your own wellbeing helps you look after yourself along the way too.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 06
Protein, muscle and healthy ageing: What does your body actually need?
Protein seems to be everywhere at the moment. Supermarket shelves are packed with protein yoghurts, bars, shakes, cereals and even protein water, all promising an easy way to squeeze more into your day. Protein is important, particularly for maintaining muscle as we get older. But you don’t need to fill your cupboards with specialist products to get enough of it. For most people, a varied diet can provide what the body needs.
Why does muscle matter as we get older?
How much protein do you need?
We naturally start to lose muscle mass as we
0.75g of protein per kilogram of body weight
age, particularly from middle age onwards.
each day. Your individual needs can vary
Over time, this can affect strength, balance
depending on factors such as your age, health
and our ability to keep doing everyday
and how active you are.
things comfortably.
Most adults in the UK are advised to eat around
Rather than worrying about hitting an exact
Keeping your muscles strong can help you stay
number every day, try including a source of
active and independent later in life. Muscle-
protein regularly across your meals.
strengthening activity also supports your bones and can make everyday jobs, from carrying shopping to climbing stairs, feel easier.
Eggs, fish, lean meat, yoghurt and other dairy products are all good sources. If you eat less or no meat, beans, lentils, chickpeas, tofu, tempeh, nuts and seeds can help you get plenty of protein too.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 06 CONTINUED
Spread it across your day
Give your muscles something to do
It’s easy for most of your protein to end up in
Eating protein is only part of maintaining
your evening meal, particularly if breakfast is
muscle. Your muscles also need to be used.
toast or cereal and lunch is something light.
The NHS recommends doing activities that
Try adding protein at different points throughout
strengthen the major muscle groups on at least
the day. You could have yoghurt with breakfast,
two days each week. That could include lifting
eggs or beans at lunch, a handful of nuts
weights, using resistance bands, doing exercises
as a snack, or lentils, tofu, fish or lean meat
such as squats and press-ups, heavy gardening
with dinner.
or carrying shopping. You don’t need to spend hours in a gym. Find something that works for you and that you’re happy to keep doing regularly.
Think about your future strength Being able to get out of a chair easily, carry your own bags, climb the stairs and stay active might not feel like fitness goals right now, but they’re all things muscle strength helps with.
Looking after your muscles today gives your future self a better chance of continuing to do the things you enjoy for years to come.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 07
More than just a catch-up: Why male friendships matter for wellbeing
When you’re younger, friendships often happen without much effort. You’re at school together, play on the same team, go out at the weekend or live five minutes down the road from each other. Then life gets busier. Work, relationships, children and family commitments fill the diary, friends move away and suddenly the person you used to see every week is someone you message every few months saying, “We really need to sort something soon.” Keeping those friendships going is worth the effort. Having people you enjoy spending time with can help you feel connected, give you an outlet when life gets stressful and make sure there’s someone around when you need a bit of support.
Don’t wait for a special occasion
Be the one who sends the message
Seeing your friends doesn’t need to involve
It’s easy to assume everyone else is busy,
organising a big night out or finding a weekend
particularly if you haven’t spoken for a while.
when six different diaries magically line up.
Chances are, they may be thinking exactly the
Go for a walk, watch the football, meet for
same thing.
breakfast, head to the gym together or grab
If somebody crosses your mind, send them a
something to eat after work. Regular, ordinary
message. You don’t need a reason. A quick “How
catch-ups are often much easier to keep going.
are you getting on?” could turn into a conversation or finally get that long-overdue catch-up in the diary.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 07 CONTINUED
Make room for proper conversations
Try something new together
Friendships don’t have to revolve around talking
Shared activities can be a great way to meet
about feelings, but it’s good to know you can be
people and keep existing friendships going. Join
open when you need to be.
a sports team, start a regular walking group,
If a mate tells you he’s having a difficult time, listen. You don’t have to fix the problem or come
take up golf, try a class or find a local group based around something you’re interested in.
up with the perfect response. Equally, if you’re
Having something already in the diary can be
the one who’s struggling, saying a little about
especially helpful when everyone’s busy.
what’s going on can make it easier for someone to support you.
Keep showing up Good friendships change as life changes. You might see each other less often than you once did, and conversations might happen over WhatsApp more often than over a pint, but that doesn’t make them any less valuable.
Keep sending the messages, making the plans and checking in. Sometimes being a good friend really does start with asking, “Fancy doing something this weekend?”
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 08
Movember: Starting conversations about men’s health
Every November, moustaches start appearing on faces around the world for Movember. Some are impressive. Others spend most of the month looking like they’re still deciding whether to turn up. There’s a serious reason behind them. Movember raises awareness and funds for three major areas of men’s health: mental health and suicide prevention, prostate cancer and testicular cancer. It’s also a useful reminder to talk about the health issues men sometimes find difficult to bring up.
What is Movember?
Get moving for Movember
Movember began in Australia in 2003, when a
One way to take part is through Move for
group of friends decided to bring the
Movember, which encourages people to get
moustache back into fashion and use it to raise
active while raising money and awareness.
money for men’s health. It has since grown into a global movement supporting projects and research around the world.
You could walk, run, cycle or set yourself a challenge with friends or colleagues. Aside from supporting the campaign, getting active
Growing a moustache remains the best-known
regularly is good for both your physical and
way to take part, but you certainly don’t need to
mental health.
grow one to get involved.
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WELLNESS BULLETIN · NOVEMBER 2026
ARTICLE 08 CONTINUED
Start a conversation
Pay attention to your own health
Movember is also about getting people talking.
Use November as an opportunity to think about
That could mean checking in with a friend you
anything you’ve been ignoring.
haven’t heard from recently, talking more openly about your own health or encouraging someone who’s been putting off an appointment to get checked. If somebody tells you they’re struggling, you don’t need to have all the answers. Listen, ask how you can help and keep checking in.
Have you noticed a change in your body that needs checking? Have you been feeling stressed, low or unlike yourself for a while? Are you overdue a routine health appointment? Make the call or book the appointment rather than carrying the worry around with you.
Get involved your way You can grow a moustache, take on a physical challenge, organise a workplace fundraiser or donate to somebody else’s efforts. You can also use the month as a reason to learn more about men’s health and have conversations that might otherwise never happen.
And if you do decide to grow the moustache, at least you’ve got a very good excuse for it until December.
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WELLNESS BULLETIN · NOVEMBER 2026 MON
TUE
WED
WELLBEING CALENDAR THU
FRI
SAT
SUN
1 Start November with a brisk walk and enjoy the last of the autumn colours.
November Wellbeing Calendar 2
3
4
Make a warming breakfast and sit down to enjoy it without doing anything else at the same time.
Message someone you haven’t caught up with recently and see how they’re getting on.
Get outside during daylight hours, even if it’s only for a quick lap around the block.
It’s Bonfire Night:
9
10
11
Put your favourite music on while you cook dinner tonight.
Add an extra portion of vegetables to your lunch or evening meal.
It’s Remembrance Day:
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Give yourself a screen break at lunchtime and step away from your phone and computer.
Make tomorrow morning easier by getting breakfast, lunch or your clothes ready tonight.
It’s International Men’s Day:
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25
Give your brain a workout with a crossword, puzzle, quiz or game.
Take ten minutes to tidy one space you use every day and make it a little nicer to spend time in.
Drink an extra glass or two of water today. Hydration still counts when it’s cold outside!
It’s Self-Care Week:
Start the week by doing one thing that helps you feel good, whether that’s getting outside, cooking a favourite meal or having an early night.
Take a quiet moment to pause, reflect and remember those who have served and sacrificed.
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6
7
8
Give your body a good stretch after work or before settling down for the evening.
Cook something using an ingredient you’ve never tried before.
Head somewhere green for a weekend walk and leave your headphones at home.
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Do something that makes you laugh today, whether that’s calling a funny friend or putting on a favourite comedy.
Take a different route on your usual walk and see what you notice along the way.
Make plans for something enjoyable later in the month so you’ve got something to look forward to.
Have a cosy evening with a film, book or programme you’ve been meaning to get around to.
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Try adding a new source of protein to a meal, such as lentils, beans, eggs, fish, tofu or yoghurt.
Make time for something you genuinely enjoy and haven’t done for a while.
Finish Self-Care Week with an hour that belongs entirely to you. Read, walk, bake, game, garden or do whatever helps you unwind.
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Wrap up warm and take an evening walk to get some fresh air after a day indoors.
Think of something that’s gone well this month and give yourself some credit for it.
Cook a comforting homemade dinner and make enough for tomorrow’s lunch too.
Spend some time with someone whose company always lifts your mood.
Wrap up warm, enjoy the fireworks and remember to keep a safe distance from bonfires and sparklers.
Check in with a man in your life today. A quick message or catch-up could mean more than you realise.
30 End November by choosing one thing you’d like to keep doing for your wellbeing as you head into December.
Which one habit will you carry into December?
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