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This fortnight, we are continuing to shine the spotlight on Men's Health Week. Social connection and friendship are crucial for mental health and wellbeing, not just for men but for everyone. If you think your mate is showing signs that they are doing it tough, small actions like checking in and encouraging them to reach out for support can make a huge difference.
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This fortnight, we are sharing some tips to effectively boost the nutritional quality of your meals. If you find yourself skipping meals or eating snacks instead of a full meal - we are sharing some budget-friendly tips to help you put together nutritious meals - as they do not have to be fancy.
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This winter we are bringing back the HEAL program on Saturday mornings, great for those that want to start the weekend with a healthy lifestyle workshop followed by a workout. For those wanting to incorporate mid-week movement, our Move and Improve program is open for registrations. To stay connected to our programs, you will need to attend your free health consult every 2 months.
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Once again, thank you for being a part of a healthier Cockburn!
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Men's Health Week 15th - 21st June, 2026
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How to Help a Mate doing it Tough
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Men’s Health Week celebrated yearly highlights the importance of men’s health, and an opportunity to promote and support the health and wellbeing of males in our communities. It encourages early action, open conversations and better support around key issues effecting Men’s health such as mental health, heart health, exercise, nutrition, sleep, alcohol use and preventative health checks.
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The Australian Men's Health Forum (AMHF) encourages Australians to "Help a Mate" by recognising the importance of friendship and social connection in men's health and wellbeing. Having supportive mates can make a significant difference to both mental and physical health.
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A resource that has been created with support from male health workers, encourages people to Ask and Listen, Build a Plan, and Connect to Help when needed. This approach helps men feel heard, supported, and connected to appropriate services and resources. Simple actions such as checking in, having a conversation, spending time together, or encouraging professional support can have a positive impact.
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With 50 men a day dying from preventable causes, Men’s Health Week is a reminder for males to take action and be accountable of their health and wellbeing.
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This June we encourage Men to:
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Movement is key to improving men's health. Go for lunch walks, join a sports team, hit the gym and make it a goal to do it consistently.
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Schedule a health check-up
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Encourage men in your life to see a doctor and participate in routine screening and health checks.
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Take the first step by visiting the Cockburn Healthy Lifestyle Service for a FREE health consult, helping adults 18+ build healthier habits with personalised support in:
🥗 Nutrition
⚖️ Weight management
🏃♀️ Exercise
🧠 Mental health
Contact us TODAY!
📞 0481 793 347
📧 healthylife@cihealth.com.au
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Open conversations about stress, anxiety and the ups and downs of life can encourage more men to seek support earlier.
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Engage in workplace wellness programs
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Many businesses offer health initiatives and wellbeing programs to help support employees, allowing them to access professional and confidential support.
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Support men's health organisations
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Connect with other men and obtain valuable resources from groups like Men's Sheds, Grab Life By the Balls, and Mr Perfect. These local programs and organisations are available within the City of Cockburn:
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- Cockburn Men's Shed
- Kicking Goals for Life
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The AMHF 'How to Help a Mate doing it Tough' toolkit can be accessed via their website.
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Cooking can sometimes feel like a chore. While it may be easier to reach for a cheese toastie or fruit and yoghurt instead of a cooked meal, over time it can put you at risk of nutrient deficiencies.
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Meals do not have to be fancy. Here are some tips for making nutritious, budget-friendly and versatile meals.
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Ensure that you are eating foods from the 5 food groups:
Grains, vegetables, fruit, dairy (and alternatives) and protein.
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Choose versatile ingredients.
- Legumes - contains protein, fibre and prebiotic fibre. Can help with blood pressure management, cholesterol management, stabilise blood sugars, improve gut health and may help manage weight.
- Microwave basmati or quinoa rice pouch - a great source of carbohydrates. Can provide a lasting energy release when served with protein and fibre.
- Ricotta or cottage cheese - a great source of protein and calcium which is so important for bone health, especially when combined with strength training.
- Tinned fish - S.M.A.S.H. is a handy acronym which stands for Salmon, Mackarel, Anchovies, Sardines and Herring. These fish are high in protein, omega-3, vitamin D, vitamin B12 and calcium.
- Frozen vegetables
Add ingredients to your go-to meals
If you are short on time and would prefer preparing simple meals like sandwiches and soups, here are some tips to make your go-to meals more nutritious.
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- Ready-made soups: Choose from the following combo options.
- 1 cup of tofu + 0.5 cup of frozen vegetables
- 1 cup of legumes, beans or chickpeas
- 1 cup of frozen vegetables + 100g of shredded roast chicken breast
- Yoghurt and fruit: Add 1 handful of walnuts or 3 tbsp chia seeds for a boost of healthy fats important for brain health
- Cheese toastie: Add some no-sugar baked beans or a handful of salad on the side for a high-fibre boost.
Eat regular meals
Missing meals means that you may not be able to get the range of nutrients necessary for your health and puts yourself at risk of nutrient deficiencies.
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If you would like to find out more on how to build nutritious meals, an Accredited Practising Dietitian can help.
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Contact us TODAY to join the Cockburn Healthy Lifestyle Service to access free dietitian consults!
📞 0481 793 347
📧 healthylife@cihealth.com.au
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Upcoming programs and activities
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Join an 8-week Healthy Eating Active Lifestyle program consisting of:
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- 1 hour of health and lifestyle education
- 1 hour of supervised exercise
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Date: 04.07.26 - 22.08.26 (Saturdays)
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Venue: CIH group room, Cockburn Youth Centre
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Cost: $10 - $30 for 8 weeks
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Exercises consist of low-impact cardio, light strength training, and simple bodyweight exercises.
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Date: 15.07.25 - 23.09.26 (Wednesdays)
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Venue: Jandakot Hall, 770 N Lake Rd, South Lake WA 6164
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CHLS is planning a new nutrition series, launching in July! Participants of the program will have access to:
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- 4x free nutrition and cooking workshops
- Free weekly one-on-one support with a qualified nutritionist or dietitian for tailored support
- Referrals to exercise programs and wellbeing services through the Cockburn Healthy Lifestyle Service
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If you are interested in joining this program, please complete our survey below.
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Upcoming: Cockburn Healthy Schools Program
The Cockburn Healthy Schools Program (CHSP) is a local initiative aimed at improving nutrition knowledge and healthy lifestyle behaviours among Year 5 and 6 primary school students within the City of Cockburn. The program initiated in 2021, and since its inception, CHSP has worked collaboratively with schools and community partners to deliver tailored, evidence-informed education that supports student wellbeing. Each year, five primary schools within the City of Cockburn are selected to receive free nutrition education through the program.
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Shuhui, the CHSP coordinator and an Accredited Pracitising Dietitian, will be visiting several primary schools from June to deliver the Healthy Schools Program. Nutrition, dietetics and health promotion students will also be offered the opportunity to assist, providing them with practical learning opportunities.
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If you are a parent, educator or carer interested in bringing the CHSP to your primary school, please ask your school to reach out to us.
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