According to the World Health Organization and several major studies from 2020 to 2024, as much as 42% of new cancer cases are linked to factors we can control ourselves. This means that almost 4 out of 10 cases could at least partially be prevented. What’s interesting: the same habits that reduce the risk of cancer also improve your heart, vascular system, digestion, sleep, and overall well-being. This is not a miracle diet, it’s not an expensive supplement, nor a secret therapy. These are daily decisions that oncologists—who face cancer every day—actually live by themselves.

1. Less processed food, more real food – every day, no excuses

One of the biggest changes in the past 30 years is not technology, but food. In 1990, the average European consumed about 20% industrially processed food; by 2020, that number had risen to over 55%. Ultra-processed food means food with a long shelf-life that contains substances you’d never add at home: artificial flavors, colors, sweeteners, flavor enhancers, and emulsifiers.

Emulsifiers are substances that combine fat and water to make a product look smooth and appealing. The problem is, they can disrupt the balance in your gut.

A study published in 2023 in the journal The BMJ showed that people who eat (too) much ultra-processed food have up to a 29% higher risk of gastrointestinal cancers. Cancers of the colon, stomach, and pancreas especially stand out.

The statistics confirm this: people who consume at least 400 grams of fruits and vegetables daily have up to 18% lower risk of certain cancers, according to the European Institute of Nutrition.

2. Exercise isn’t a sport – it’s basic body hygiene

When we talk about physical activity, many people imagine a gym, expensive equipment, or sore muscles. But the truth is much simpler. The human body was made for movement. And when it doesn’t move, problems begin.

According to the US Centers for Disease Control and Prevention, physically active adults have a 20–30% lower risk of developing breast, colon, and uterine cancers. These are not small numbers.

The goal of a healthy lifestyle should be to exercise 4–5 times per week, but if you can’t, even a regular walk is enough. About 4 kilometers or 8,000–10,000 steps.

10,000 steps isn’t a magic number. A 2022 study (JAMA Network) showed that health benefits rise sharply starting at 7,000 steps per day; above that, the risk continues to decrease, just more slowly.

The most important message? Never regret exercising. Even a short walk boosts mood, lowers blood sugar, and reduces inflammation in the body.

Inflammation means long-term internal irritation in the body not related to wounds or infections. Chronic inflammation is one of the factors that promotes cancer development.

3. Stress isn’t just in your mind, it also affects your immune system

If someone told you 20 years ago that stress influences cancer, most people would have dismissed it. Today, we know it’s absolutely true. Long-term stress weakens the immune system and changes the balance of bacteria in the gut, which is called the microbiome.

The microbiome is a community of beneficial bacteria in the gut that affect digestion, the immune system, and even mood.

Many surgeons use mindfulness techniques and short meditations, especially during difficult operations. A major meta-analysis in 2021 showed that regular mindfulness practice reduces stress hormone levels by up to 25% and improves immune function.

The biggest enemy of the modern person is not work, but the inability to disconnect. Constantly checking messages, even during downtime, has been proven to raise stress and worsen sleep. Poor sleep, in turn, increases cancer risk by 15–20%, according to a 2020 study.

4. Healthy weight isn’t just about looks, it’s protection

Obesity isn’t just an aesthetic issue. It’s a metabolic condition that affects hormones, inflammation, and cell growth. According to the World Health Organization, obesity is linked to at least 13 types of cancer.

Many oncologists recommend a combination of yoga, strength exercises, and brisk walking almost daily. They advise against alcohol and smoking, and suggest considering reducing red and processed meat.

A 2024 study showed that even a 5–10% weight loss in overweight individuals reduces the risk of certain cancers by up to 12%. This is not extreme—it’s realistic and achievable.

What can you do—today

The strongest message from all these recommendations isn't perfection, but consistency. You don’t have to eat perfectly. You just need to eat more often and cook at home. You don’t have to run a marathon. You just need to walk. You don’t have to live without stress. You just need to be able to disconnect.

If you start today with just one change—more vegetables, more walking, or less evening phone scrolling—you’re already on the right path.

Remember, the essence of prevention is small decisions repeated thousands of times.