Cancer prevention in everyday life: What everyone can do to reduce their risk

But what specific measures can you take in your everyday life to minimise your personal risk? Here are seven simple tips that you can integrate directly into your daily routine.

1. Nutrition: variety is the key

A balanced diet plays a central role in cancer prevention. Experts recommend a colourful selection of fruit and vegetables, as these contain many antioxidant substances that can prevent cell damage. On the other hand, avoid highly processed foods and excessive meat consumption, especially red and processed meat.

Tip: Opt for plant-based sources of protein such as legumes and nuts and incorporate high-fibre wholegrain products into your diet.

2. Exercise: just 30 minutes a day makes all the difference

Regular physical activity lowers the risk of various types of cancer, including breast, bowel and endometrial cancer. Just 30 minutes of moderate exercise a day, such as brisk walking, swimming or cycling, is enough to achieve a positive effect.

Tip: Try to incorporate exercise into your daily routine – for example, by taking the stairs, going for a walk during your lunch break or cycling to work.

3. Weight: maintain a healthy weight

Obesity is a known risk factor for several types of cancer. A healthy diet combined with regular exercise helps you to maintain a normal weight and reduce your risk of cancer.

Tip: Set yourself small, realistic goals to stabilise your weight in the long term.

4. Stop smoking: The most important step

Smoking is the main cause of lung cancer and significantly increases the risk of many other types of cancer. Stopping tobacco products completely is the most effective way to reduce your risk of cancer.

Tip: If you need help quitting, take advantage of the cessation programmes offered by your health insurance or talk to a specialist.

5. Alcohol consumption: moderation

High alcohol consumption increases the risk of mouth, throat, oesophagus, liver and breast cancer. It is advisable to reduce consumption to a minimum or to switch to alcohol-free alternatives.

Tip: Stick to the recommendation of a maximum of one glass per day for women and two glasses for men.

6. Sun protection: protect your skin

Excessive UV radiation increases the risk of skin cancer. Therefore, use sunscreen with a high sun protection factor, wear protective clothing and seek shade, especially at midday.

Tip: Even in winter and when the sky is cloudy, make sure you have adequate UV protection, especially at high altitudes such as in the Alps.

7. Regular preventive medical check-ups: The best prevention

Early detection can save lives. The earlier cancer is detected, the better the chances of recovery. Take advantage of the preventive care offered by your health insurance for check-ups and early detection programmes.

Tip: Create an annual preventive care calendar so you do not miss any check-up appointments.