What our kids taught us about taking care of ourselves
Fatherhood changes everything, or so we’re told on the daily. This is how the dads around us are taking care of their own health
The moment it changed
“I did not think about my health much before I had kids.” We hear this a lot.
The dads that say it don’t do so in a reckless way, just in the way that most men in their thirties do not think about it until they really have to.
But then, they tell us, it’s really on their minds.
The way they eat. The way they move. Whether they stop when they are tired or push through anyway. Whether they ask for help or sort it out quietly on their own. Whether they take care of themselves the way they take care of the kids.
That is the thing nobody tells you about fatherhood. It does not just change what you do. It changes what you can no longer pretend is fine.
The list they were never on
For most dads, the health list looks like this: kids first, partner second, work third, everything else after that.
Somewhere at the bottom, if it makes it on at all, is themselves.
Movember’s 2026 research found that three in five Australian fathers said nobody asked about their mental health during pregnancy or their baby’s first year. 78% said becoming a father increased the importance they placed on their own health. And yet the GP visit still gets postponed. The supplement stays on the shelf. The run that was supposed to happen this morning did not happen this morning.
The gap between intention and action is one of the defining challenges of being a dad. So, what are some small steps you can make to take better care of yourself?
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What the experts say about starting
The good news: a dramatic overhaul is not required. Just a few small, consistent habits that actually fit into the life that already exists. Nicolle Regent, Bio Island’s Customer Relations Manager and Nutritionist (Adv Dip. Nut Medicine), says the trick is to “keep things simple and repeatable.”
“You do not need a 20-step routine. If you are struggling with keeping up with healthy habits, try habit stacking,” she says. “Small consistent actions such as always having a side dish of vegetables at dinner, taking supplements at breakfast every day, or getting dressed for a workout as soon as you get out of bed.”
The principle is straightforward: attach a new habit to something that already happens. Supplements at breakfast. A walk before the school run. A glass of water before the coffee. Small things, done consistently, that compound over time.
What to actually eat this week
One of the most common gaps for Australian men in their 30s and 40s is nutrition. It’s not because they are eating badly, but because the foods that support long-term health tend to be the first things dropped when life gets busy.
“For men, the biggest nutritional gaps tend to come from low omega-3 intake, inadequate calcium intake, Vitamin D deficiency and insufficient fruit and vegetable intake,” says Nicolle.
Bone health has been a hot topic lately, so we asked her what a bone-health-friendly family week of eating actually looks like.
Monday
Breakfast: Greek yoghurt and berries.
Lunch: Chicken sandwich.
Dinner: Salmon, potatoes and broccoli.
Tuesday
Breakfast: Wholegrain cereal with milk.
Lunch: Leftover salmon bowl.
Dinner: Beef stir-fry with bok choy.
Wednesday
Breakfast: Eggs on toast.
Lunch: Tuna wrap.
Dinner: Pasta with lean meat sauce and side salad.
Thursday
Breakfast: Smoothie with milk and yoghurt.
Lunch: Chicken salad.
Dinner: Tofu and vegetable stir-fry.
Friday
Breakfast: Overnight oats made with milk.
Lunch: Sandwich and fruit.
Dinner: Homemade pizza with cheese and vegetables.
Saturday
Breakfast: Omelette.
Lunch: Homemade burgers and salad.
Dinner: Roast chicken with vegetables.
Sunday
Breakfast: Yoghurt and fruit.
Lunch: Family barbecue.
Dinner: Canned salmon fishcakes and greens.
The calcium-rich foods worth prioritising are not just dairy.
“Dairy foods such as milk, yoghurt and cheese are the usual calcium-rich foods. But what some don’t realise is that there are other food sources that are also high in calcium including canned salmon with edible bones, eggs, tofu, almonds, bok choy and spinach,” Nicolle explains.
The supplement worth knowing about
Food first. Always. But for the gaps that diet alone does not always cover, Bio Island Milk Calcium Bone Care is worth knowing about.
Three ingredients working together: calcium derived from cow’s milk for bone health and healthy teeth, Vitamin D3 to support calcium absorption and Vitamin K2 to direct calcium to the right places in the body.
Worth knowing: if also taking an iron supplement, separate the doses by a few hours. And if on blood thinning medications, check with a doctor first as the product contains Vitamin K2.
“It is worth having a chat with your healthcare professional and getting a basic health check and blood test to see where there may be any health concerns and deficiencies,” adds Nicolle.
What the kids are teaching them
They do not need a perfect dad. They do not need one who has it all figured out. They need one who shows up, and who is still showing up in ten, 20, 30 years.
That is the whole thing.
A GP appointment. A walk three times a week. A supplement on the breakfast bench. A meal that has some vegetables in it. None of it is dramatic. All of it is worth doing.
Because someone small is watching. And they are learning what they are worth from watching what the dad in their life decides he is worth.
Bio Island Milk Calcium Bone Care is available at Chemist Warehouse and pharmacy stockists nationally.
Always read the label and follow the directions for use.
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