Movember is a good reminder that looking after yourself is not selfish. For many men, the easiest place to start is the everyday basics: what is on your plate, how much you move and how well you sleep.

As a GP, I have a particular interest in men’s health, nutritional medicine and chronic disease management, and I have worked in general practice for many years. I find that the basics matter a great deal, and they are worth getting right long before anything complicated is needed.

Food does not need to be complicated. More vegetables, fewer sugary drinks, sensible portions and cooking at home when you can all add up. Small swaps you can keep are better than strict plans you cannot. I am happy to talk through what that looks like around your work, shift hours and family meals. It also helps to plan ahead, particularly when work or family keeps you busy. A few easy meals on rotation, some fruit within reach and water on hand through the day can take the guesswork out of busy weeks.

Movement counts in many forms: a walk after dinner, a surf, the gym, or a kick of the footy with the kids. Pick something you enjoy and you are far more likely to stick with it, and start with an amount that feels easy before building up. Even ten extra minutes a day is a worthwhile beginning. Sleep matters too, so if you are regularly tired, tell me and we can look at why.

If you are already living with a long-term condition such as type 2 diabetes, high blood pressure or heart disease, these habits sit alongside your regular reviews and any medicines you take. You can read more on the Australian Government health website. And if something is weighing on your mind, please mention it. Mental wellbeing is part of men’s health too, and you are welcome to book a longer appointment if you have more than one thing to talk about.

You can see me at Coomera Town Medical Centre, inside Westfield Coomera, 109 Foxwell Road, Coomera. We offer bulk billing for eligible Medicare patients and telehealth for suitable follow-ups, and we are part of MyMedicare. Call (07) 5630 3786 to book. We welcome men from Coomera, Upper Coomera, Pimpama, Oxenford and Helensvale.

Dr Mark Goss, MBBS, FRACGP

General Practitioner, Coomera Town Medical Centre

AHPRA registration number: MED0000958065