In February, my Dad passed away after serving as a faifeau of a small Samoan church community in Petone, Wellington, for almost 30 years and living for almost two decades with disabilities related to Stroke. As a son and now a father of four, Dad’s passing and the sobering reality of the declining number of male elders in my family and community, have made this year’s Men’s Health Week a particularly important one. As a physiotherapist and emerging academic, I share some quick encouragements for Pacific men and those who support them in our Pacific communities. These tips have been adapted from winter tips from my colleagues at the Mātai Medical Research Institute.

Cold outside? Warm up with good talanoa.  

Winter makes us want to hibernate – but connection beats isolation. Call your mate, check on Uncle, or share a kai. It’s science-backed, kainga-approved. 

Eat real, think better 
Real food equals better mood. Fill your plate with carrots, kūmara, dark leafy greens, and kai your Grandpa would recognise. Your gut and brain are in it together. Ancestors knew – now the journals do too. 

Screens are fast – but connection lasts. 

Screens give us a dopamine buzz – but so does laughing with your cousin, doing something hands-on, or learning something new. Swap some scroll time for soul time this winter.  

Feeling flat this winter?  
Stomp through the park, bust a lounge-room move, or do a power meke in your socks. Move, move. Motion changes emotion, vuvale. 

Fresh air equals fresh mind 

When the fale gets musty, the brain gets dusty. Let the outside in – open a window – even a few minutes makes a difference. Good for the fale, great for the brain. 

Sleep’s not lazy – it’s mahi behind the scenes 

While you sleep, you’re busy clearing the decks – sorting memories, doing the cleanup, filing things where they belong. Running on empty? Snuggle up, switch off – even your brain’s got chores to do. 

Learn a little, laugh a lot. 
Pick up a new skill – then test it out on your mates. Call a cuzzie and swap useless facts. 
Have a whānau bake-off. Brains love learning. Wairua loves company. 

Power up that big beautiful brain. 
Feed it well – oily fish, avo, a proper night’s sleep, and a break from trying to do all the things. 
Less hustle, more hā. That’s Pacific wisdom. 

Winter blues sneaking in?  
Your brain might just be missing the sun. Head out early, soak up that morning light – even 10 minutes helps. Early sun equals early wins. Step out, vibe up, get that glow and go. 

Peace in prayer

Look at your love ones tonight. The babies, the young ones, and the ones almost over the hill. Give them a hug. Give thanks out loud. Thanks said. Soul fed. 

Twenty years ago, when I was studying physiotherapy in Dunedin, I received a birthday card from my Dad with the message “e leai se isi e tusa lona alofa moo e, pei o lou Tama” (“no one can love you like your Father”). His love, service and sacrifice undoubtedly shaped my journey – one that led to graduating last month as the first Pacific PhD in Physiotherapy before presenting to the World Physiotherapy Congress 2025 in Tokyo, Japan, about the cultural and clinical lessons of our ancestors’ healing love and wisdoms.

 May the love, service and sacrifice of our Pacific men continue to shape emerging generations towards flourishing futures unimaginable.

 Happy Men’s Health Week to all our Pacific men!