Maintaining a healthy lifestyle and going for regular check-ups can help prevent cancer. 

Screening and cancer prevention 
The aim behind cancer screening is to detect the five most common types of tumours early on: breast, cervical, prostate, colon, lung and skin cancer (malignant melanoma). The purpose of preventative measures is to maintain people’s health and therefore stop cancer from developing.

What measures can one take to avoid getting cancer? 
Don’t consume tobacco: 
Nine out of every ten cases of lung cancer are linked to tobacco consumption. The presence of various combustion by-products in tobacco smoke has not only been shown to cause harmful damage to the lungs, but the entire body.

Tobacco smoke contains more than 7,000 chemicals, 250 of which are harmful to health, and around 70 of which can cause cancer. They include arsenic, lead, cadmium, formaldehyde, benzene and nitrosamines. They can permanently damage the genetic make-up of the cells in the body and cause malignant tumours and leukaemia.

Physical activity: 
Physical activity has a positive effect on general health, mental well-being and quality of life regardless of age. Exercise plays a key role in preventing cancer, and also during and after treatment..

Recommendations:

• Five hours per week at moderate intensity activity so that you are slightly out of breath, i.e. cycling, swimming, brisk walking, gardening, or
• 75 minutes per week at high intensity to work up a sweat: e.g. jogging, fitness training, road cycling, rowing, vitaparcours (keep-fit trail), hiking.

Multiple activities of varying intensities can be combined in a single day. Physical exercise is most effective when spread over several days a week, for example by doing half an hour of physical activity five times a week. It is best to combine cardio, strength training and mobility exercises. During your working day, you can incorporate active breaks after prolonged periods of sitting, e.g. by going round to see your colleagues in person instead of phoning them. Taking the stairs instead of the lift, walking to and from the train or bus stop, and taking a daily evening stroll are also beneficial.

Nutrition: 
Plant-based foods: 
According to the Swiss Cancer League, a diet containing a high percentage of plant-based foods reduces the risk of getting cancer. That is why the bulk of your diet should consist of vegetables, fruit, potatoes, legumes, grains and cereal products (whole grains). 

Research is still being carried out on how fruit and vegetables can help prevent cancer. The direct positive effects of the numerous phytonutrients (secondary plant substances) are being discussed. They provide plants with their colour and smell, and shield them from rain, UV radiation and environmental factors. They exhibit anti-inflammatory and antibacterial properties. 

A balanced diet, i.e. eating a wide variety of foods in the right quantities, is good for your health and helps to strengthen your immune system, thereby reducing the risk of developing cancer. A variety of foods that are as regional, seasonal and fresh as possible provides the body with all the nutrients it needs, including vitamins, minerals and proteins. Make sure to cook them carefully in order to maintain the nutrients. 

Plant-based foods should be supplemented with a moderate amount of milk, dairy products, meat, fish, eggs and plant-based proteins (tofu, legumes and nuts).

Consumption of meat: 
Meat is a valuable source of nutrients, protein, vitamins A, B1, B12, niacin, iron and zinc. A high intake of red meat and processed meat products can increase the risk of cancer, especially colon cancer. Red meat includes: beef, pork, lamb and goat. There is no discernible correlation between chicken and fish.

The causes are thought to be due to the effect of certain fatty acids, high levels of iron in meat, nitrosamines in cured meats, and substances produced during the cooking process (grilling, frying). You should not eat red meat more than two or three times a week. You should avoid eating cured meats wherever possible. Choose chicken, fish, tofu, eggs, and legumes instead.

Consumption of alcohol: 
Alcohol is widely accepted and popular in Switzerland, where its consumption in the form of wine is widespread. Alcohol is a stimulant and is not recommended as a means of preventing cancer. Alcohol in any form is a cytotoxin that can damage organs such as the liver, brain, peripheral nerves and heart. Consumption should be kept to a minimum. Not drinking alcohol is the best form of prevention.

Healthy weight: 
Being overweight or obese increases the risk of developing cancer. Excessive weight can lead to chronic inflammation (silent inflammation) and changes in growth factors and hormone production, which, in turn, favour the development of cancer.

The body mass index, or BMI, is the tool used to define what is meant by a “healthy weight”. It represents the ratio of weight in kilograms to height in metres.

• Healthy weight: BMI = 18.5 – 24.9 kg/m2
• Overweight: BMI = 25.0 – 29.9 kg/m2
• Obese: BMI = > 30.0 kg/m2

Reducing stress

Chronic stress negatively affects metabolism by triggering the production of stress hormones, which leads to increased oxidative stress at the level of the cell, i.e. an excessive amount of free radicals are formed. Free radicals are toxic to cells, causing damage that can transform a healthy cell into a cancerous one. Chronic stress is known to have a detrimental effect on the immune system.

Mindfulness training, yoga and meditation, as well as slowing down the pace of your daily life, are good ways to prevent stress. Moderate exercise can help to reduce stress hormones. A good night’s sleep, lasting between seven and eight hours, is key to reducing stress and helping the body to regenerate.

Environmental pollutants: 
Environmental pollutants include fine dust, exhaust gases from combustion engines (diesel exhaust particulates) and the manufacturing industry, radon, and agricultural pesticides. It is not easy to reduce your exposure to these pollutants as an individual. Choosing organic products is a possible way to do so.

What types of screening are beneficial for women and men?

Women: 
Health insurers offer a mammography screening programme for women aged 50 and over. This screening programme gives women the opportunity to have a mammogram done, which is covered by their health insurance. Early detection is key to improving the chances of recovery from breast cancer, as survival rates drop as the disease progresses. If 1,000 women aged 50 and over have a mammogram every two years for 20 years, it will prevent four out of every 20 women from dying of breast cancer. 
Cervical smears, also known as PAP smears, are carried out by a gynaecologist every three years as part of cancer screening to enable the early detection of cervical cancer. As precancerous stages can already be detected under the microscope, the development or spread of cancer can be prevented at an early stage by taking suitable measures. The cost of the PAP smear is covered by basic insurance. 

Men: 
The most common type of cancer in men is prostate cancer. According to the Swiss Cancer League, there is no consensus among specialists on the issue of screening for prostate cancer. It is for this reason that no consensus has been reached. The decision to have the screening done rests with the men themselves. Early detection methods include rectal examinations and PSA (prostate-specific antigen), which is determined by a blood test. From the age of 50, men with a family history of prostate cancer should consider having a check-up every two to three years.  

Women and men: 
Colon cancer occurs in both women and men. Health insurance companies cover the cost of a colonoscopy screening from the age of 50. Its principal purpose is to locate and remove benign polyps. This stops the polyps from developing into cancer later on. In other words, it constitutes a real way of preventing cancer. If no polyps are found, it is recommended that another colonoscopy be performed after ten years. If polyps are detected, the recommended interval is reduced to three to five years. 

Lung cancer is also a factor in both women and men. There are no screening methods like mammography or colonoscopy that are covered by health insurance companies for this type of cancer. However, smokers can arrange for a low-dose CT scan of the lungs as an early detection test at their own expense. Research conducted at Basel University Hospital showed a twenty percent reduction in the mortality rate for lung cancer when low-dose CT was used instead of conventional X-rays. Check-ups for smokers aged 40 and over every one to two years are used for early detection. 

Malignant melanoma (skin cancer) also affects both women and men. There is currently insufficient scientific evidence to recommend systematic screening for early detection of skin cancer in people without an increased risk. Those with more than a hundred irregularly shaped and coloured pigmented moles, as well as those with existing immunosuppression, are considered to be at increased risk. They should consult their dermatologist to establish the necessity and frequency of check-ups. 

A summary of the prevention options for each type of cancer: 
Adopting a healthy lifestyle involving a balanced diet, regular exercise and maintaining a healthy weight, as well as avoiding stress, can help prevent all types of cancer.

• Lung cancer: avoid the consumption of tobacco, pollution and particulate matter.
• Colon cancer: reduce the amount of red meat consumed to two to three times per week. Avoid processed meats. Limit the consumption of alcohol. Stay “regular” by eating a diet rich in fibre.
• Breast cancer: avoid being overweight, alcohol and smoking. A diet high in fat and sugar is considered a risk factor. Getting plenty of exercise reduces the risk of getting cancer.
• Cervical cancer: cancer risk is increased by the consumption of tobacco, having unprotected sex (without condoms) and changing sexual partners regularly. The HPV (human papillomavirus) vaccination for girls/young women aged 11 to 19 reduces their likelihood of developing cervical cancer.
• Prostate cancer: while research has identified a correlation between a high intake of milk and dairy products and prostate cancer, a positive effect has been observed in relation to bowel cancer.
• Skin cancer: protect your skin from the sun by covering up, wearing a hat and applying sunscreen with a high SPF >30. Avoid the sun between 11 a.m. and 3 p.m. during the summer months. Have suspicious moles examined and removed by a dermatologist.