Adopting a healthy lifestyle is one of the most effective ways to reduce the risk of developing cancer and other chronic diseases. Many risk factors are modifiable and can therefore be prevented through changes in lifestyle habits.

1. Do Not Smoke or Use Tobacco Products

Tobacco use is the leading preventable cause of cancer. Not smoking or using tobacco products significantly reduces the risk of developing many types of cancer, including lung, laryngeal, oral, bladder, kidney and pancreatic cancers.

If you smoke, quitting at any time provides health benefits. It is also important to avoid exposure to second-hand smoke.

2. Avoid or Limit Alcohol Consumption as Much as Possible

Alcohol consumption increases the risk of several types of cancer, including breast, liver, colorectal, oesophageal, oral cavity and laryngeal cancers.

For cancer prevention, the safest option is not to drink alcohol. If you choose to drink, try to do so only occasionally and in small amounts.

3. Maintain a Healthy Weight

Overweight and obesity are associated with an increased risk of several types of cancer.

Maintaining a healthy weight requires a balanced diet combined with regular physical activity, while avoiding excess calories from ultra-processed foods, sugary drinks and other foods with low nutritional value.

4. Follow a Healthy and Balanced Diet

It is recommended to:

  • Eat plenty of fruit, vegetables, legumes and fibre-rich foods every day.
  • Choose wholegrain foods whenever possible, such as wholemeal bread, brown rice and oats.
  • Limit the consumption of red meat.
  • Avoid or reduce processed meats as much as possible, including cured meats, sausages, bacon and similar products.
  • Limit ultra-processed foods, sugary drinks and foods high in added sugars.
  • Prioritise healthy fats, such as those found in extra virgin olive oil, nuts, seeds and oily fish.
  • Reduce your intake of salt and foods high in sodium.

5. Stay Physically Active

Regular physical activity helps maintain a healthy weight and reduces the risk of several types of cancer.

Adults should aim for:

  • 150 to 300 minutes of moderate-intensity aerobic physical activity per week, or
  • 75 to 150 minutes of vigorous-intensity physical activity per week.

It is also recommended to perform muscle-strengthening activities at least two days a week and to reduce prolonged periods of sedentary behaviour.

6. Protect Yourself from Ultraviolet (UV) Radiation

Excessive sun exposure increases the risk of skin cancer.

To protect yourself:

  • Avoid intense sun exposure, particularly during the middle of the day.
  • Use a broad-spectrum sunscreen with a Sun Protection Factor (SPF) of 30 or higher.
  • Wear a hat, sunglasses and protective clothing.
  • Seek shade whenever possible.
  • Avoid sunbeds and tanning booths.

7. Get Vaccinated When Recommended

Some infections can increase the risk of cancer. Vaccination is an effective preventive measure.

The following vaccinations are recommended:

  • Vaccination against Human Papillomavirus (HPV), which is associated with cervical cancer and other anogenital and oropharyngeal cancers.
  • Vaccination against Hepatitis B virus (HBV), which helps prevent liver cancer.

8. Prevent Sexually Transmitted Infections

Correct and consistent condom use, together with other protective measures, helps reduce the risk of infections that may contribute to the development of certain cancers, including those associated with HPV and HIV.

9. Take Part in Cancer Screening Programmes

Early detection allows some cancers to be diagnosed at an early stage, when the chances of successful treatment and cure are greatest.

It is recommended to participate in the population screening programmes available according to your age, sex and individual risk factors, including:

  • Breast cancer screening.
  • Colorectal cancer screening.
  • Cervical cancer screening.