Live healthy, stay healthy: The best strategies for an active, happy and long life

A healthy lifestyle is the key to avoiding many diseases and improving your well-being in the long term. By making targeted adjustments to your habits, such as a conscious diet and avoiding harmful substances, you can significantly reduce the risk of serious illnesses. Protection against harmful environmental influences, regular check-ups and health-orientated fitness training are essential measures for staying healthy. Here are the best strategies to minimise your risk of cancer and other health hazards:

Smoking is the biggest preventable risk factor for cancer, especially lung, larynx, mouth, oesophagus and bladder cancer. Tobacco smoke contains over 70 carcinogenic chemicals that damage the genetic material in your cells and promote the development of cancer. Escaping nicotine addiction not only improves your lung function, but also reduces the risk of other chronic diseases such as heart attacks and strokes.

Excessive sun exposure, especially without protection, can lead to skin cancer, including melanoma, which is particularly aggressive. UV rays damage the DNA in skin cells, which can lead to mutations that accelerate cell growth uncontrollably. Use sunscreen with a high sun protection factor, wear protective clothing and avoid the midday sun to minimise your risk of skin cancer.

A balanced diet rich in fibre, fruit, vegetables and whole grains can reduce your risk of cancer. Fruit and vegetables in particular provide antioxidants such as vitamins C and E, which help to neutralise free radicals in the body and prevent cell damage. Alcohol, on the other hand, is a risk factor for several types of cancer, including liver, mouth, larynx, breast and bowel cancer. Even moderate alcohol consumption can increase the risk, as alcohol is broken down in the cells into acetaldehyde, a substance that can damage DNA.

Fruit and vegetables contain important micronutrients, fibre and bioactive compounds such as flavonoids and carotenoids, which have anti-inflammatory and antioxidant effects. These nutrients support the immune system and help to fight cancer cells before they can multiply. Studies show that eating at least five portions of fruit and vegetables a day can significantly reduce the risk of many types of cancer.

Physical activity promotes hormone regulation, improves insulin sensitivity and reduces chronic inflammation associated with cancer. Regular exercise reduces the risk of breast, colon and prostate cancer and contributes to weight regulation. Obesity, especially visceral fat around the abdominal organs, produces pro-inflammatory cytokines and hormones such as insulin that increase the risk of cancer.

Infections play a role in around 15% of cancers worldwide. The HPV vaccination protects against human papillomaviruses, which can cause cervical cancer and other anogenital cancers. The hepatitis B vaccination reduces the risk of liver cancer, as chronic hepatitis B infections are a major cause of hepatocellular carcinoma. By getting vaccinated, you effectively protect yourself against these infections and the associated cancers.

Screening examinations enable the detection of cancers at an early stage, when they are usually easier to treat. These include mammograms for the early detection of breast cancer, colonoscopies to detect polyps that could develop into cancer and skin cancer screenings. These examinations can significantly increase the survival rate by enabling early treatment.

Chronic stress can weaken your immune system and negatively affect your hormone balance, which increases the risk of various diseases. Stress hormones such as cortisol promote inflammatory processes in the body, which can also increase the risk of cancer in the long term. Relaxation techniques such as yoga, meditation, breathing exercises and regular exercise help to reduce stress and strengthen your mental health.

Genetic predispositions can increase your risk of certain types of cancer, especially if you have a family history of similar diseases. Genetic testing and genetic counselling can help you to better understand your personal risk and develop targeted prevention strategies. It may make sense to have certain screening tests earlier or more frequently.

Regular fitness training improves your physical fitness, supports the cardiovascular system and strengthens your immune system. It helps to reduce the risk of metabolic diseases, which are associated with an increased risk of cancer. Exercise promotes the release of endorphins, the so-called happiness hormones, and reduces stress hormones, which has a positive effect on your quality of life.

Cardiovascular training, also known as endurance training, is one of the best ways to prevent chronic diseases such as cardiovascular problems, type 2 diabetes and even certain types of cancer. Endurance training improves blood circulation, regulates blood pressure and increases the efficiency of your heart muscle. It also improves insulin sensitivity, reduces blood sugar levels and reduces chronic inflammation in the body, which are considered risk factors for many diseases.

In addition, regular exercise supports fat burning and helps you to maintain a healthy body weight, which in turn reduces the risk of obesity and the associated health problems. Endurance training promotes the release of endorphins, which act as natural mood enhancers, and reduces stress, which strengthens your mental health and improves your quality of life.

Cardiovascular training not only strengthens your body, but also your immune system by stimulating the production of antibodies and white blood cells that protect the body from infection and disease. These holistic benefits make endurance training an essential part of a healthy lifestyle. Get started today and visit a fitness club near you - you'll find everything you need to take your health to the next level. We look forward to supporting you on your way to more vitality and joie de vivre!