Shocking stat: 3 out of 4 suicides are by men, and suicide is the biggest killer of men under 35.

Heavy, right? But we want to help.

Men are less likely to seek help for mental health problems, less likely than women to take time off work to get medical support, and many feel embarrassed even admitting they are struggling.

It is incredible, really, that we still find it difficult to talk about our mental health. If there was something wrong with your body, you would get it checked. So why not your brain? Feeling embarrassed about having mental health issues is like being embarrassed about a cold. You would not be embarrassed about a cold, so why should this be different? Mental health problems are not quite as common as the common cold, but most of us will face them at some point in our lives.

We want to put an end to the shame and stigma. We all have mental health, and we all need to look after it as an essential part of our body.

Here is how to take action if you are struggling or even if you just want to give your mental health a boost.

See your GP

Going for a walk is positive and getting fresh air always helps, but it is not enough if you are at rock bottom. If getting out of bed feels impossible or hopelessness is weighing you down, it is time to see a doctor.

Remember:

• You absolutely deserve help, just like if you had broken your leg.
• Taking that first step is the hardest, but it matters. Left untreated, things can spiral.
• Making an appointment today could be the start of turning things around.

Build healthy habits

Small, practical steps can have a massive impact on your wellbeing.

Exercise

• Exercise is not just for weight loss. It is a mental health powerhouse.
• The European Psychiatric Association recommends exercise as part of treatment for mental illness. It can improve symptoms of depression and anxiety.
• Even a 15-minute jog can have the same effects as 15 minutes of mindfulness-based relaxation.
• Team sport, training, or fitness groups provide camaraderie, accountability, and support. These are just as important for your mental health as the physical benefits.
• Being part of a MAN v FAT club isn’t just about getting active. The people you play with are there for the same goals, facing similar challenges. Having teammates that understand what you are going through can make a real difference to your mood, motivation and confidence. Don’t be afraid to lean on your clubmates – they are part of the support your membership gives you.

Eat well

• Treats are fine, but too many greasy takeaways will drag you down.
• Your brain is sensitive to what you eat, and a balanced diet helps regulate mood and mental wellbeing.
• Eat vegetables, drink water, and cut down on sugar to give your brain the best chance of feeling good.

Look after yourself

• Sleep enough. Your brain and body need it.
• Make sure you feel some sense of fulfilment at work and at home.
• Socialise and stay connected with people who make you feel good.
• Do things that genuinely interest you, whether that is a hobby, sport, or learning something new.

Extra tips

• Journaling or noting how you feel each day can help you spot patterns and triggers.
• Mindfulness apps or short daily meditation can calm racing thoughts.
• Set achievable daily or weekly goals, not just for weight, but for habits and wellbeing.

Make the most of resources available to you

GPs and NHS mental health services are under pressure, but do not let that stop you. Seeking help is worth it. Alongside your GP, you can make the most of external support.

• Our partner JAAQ offers an easy-to-access platform with practical tools to help you manage stress, anxiety, or low mood. You can access it anywhere, anytime here: https://manvfat.jaaq.org
• Samaritans: 116 123 (24hr)
• CALM (for men): 0800 58 58 58 (5pm–midnight)

Remember, seeking support is not a one-off. Regular check-ins, using helplines, or accessing platforms like JAAQ can keep you on track with both mental and physical health.

What’s this got to do with weight loss?

High BMI is linked with poorer mental health. If you are unhappy with your body, it can affect your mood, confidence, and overall outlook.

Important points:

• Weight loss is not a cure for mental health issues. Hitting your target weight may not automatically make you happy, because the underlying problem might be bigger than the scale.
• Healthy habits, including sleep, exercise, and eating well, support both mental wellbeing and sustainable weight loss.
• Mental health, fitness, and nutrition are all part of the same jigsaw. Looking after one makes it easier to manage the others.

Get Support Today

Most men will face mental health struggles at some point, and that is normal. Asking for help is not a weakness. Taking small steps every day, such as seeing your GP, exercising, eating well, sleeping, connecting with others, or accessing support through JAAQ, can make a real difference.

You are not weak. You are human. Help is out there.