Coupling when achieve a component pattern in a c++ render

Now,I hava a class with some components to do things while these components also need the reference of this parent class to update states.They coupling with each other make the design hard.Here is a example code snippet:

#include<iostream>
#include <windows.h>
#include <math.h>
using namespace std;
class man {
public:
    int health{ 10 }, x, y;
    void update();
private:
    class moveCom *_move;
    class judgeCom *_judge;
};
class moveCom {
public:
    void update(man&m) {
        ++m.x;
        ++m.y;
    }
};
class judgeCom {
public:
    void update(man&m) {
        if(rand()%10 <= 5)
            ++m.health;
        else --m.health;
    }
};
void man::update() {
    _move->update(*this);
    _judge->update(*this);
    cout << health << " " << x << " " << y << endl;
}
int main() {
    man m;
    while (1) {
        Sleep(200);
        m.update();
    }
    return 0;
} 

This code can only work in the same cpp file which means if split them into different hpp/cpp will cause compile error.Is there any practice to do better?