Early detection of cancer is one of the most important factors in improving treatment outcomes and survival. Many cancers can be discovered at a very early stage – before symptoms appear – when they are still better treatable. 

That is why regular check-ups and screenings are so crucial. Think of it as checking your garden regularly for early signs of disease or pest infestation – a quick intervention can prevent major damage later.

We cannot prevent all kinds of cancer, but many of the most common ones are linked to lifestyle and environmental factors we can influence. As you can see from the following diagram, most of the common causes of cancer can be influenced by us.

Here is how you can treat your body with the same care and respect as a thriving garden:

• Avoid tobacco use – Tobacco remains the leading cause of preventable cancer.
  
  
• Eat a mostly plant-based diet – with room for personal choice – Nutrition and cancer prevention is a huge topic and truly deserves its own book — and luckily, there are already plenty of those. But the basic message does not have to be complicated: aim for more vegetables, fruits, whole grains, legumes, nuts, and seeds. These foods provide fiber, vitamins, minerals, antioxidants, and phytochemicals that support overall health and may help lower the risk of some cancers. At the same time, try to limit processed meat and keep red meat to moderate amounts, as these have been linked to a higher risk of certain cancers, especially colorectal cancer.
  
  Fish can also be part of a healthy eating pattern, especially when it replaces red or processed meat. Oily fish such as salmon, sardines, trout, herring, or mackerel contains omega-3 fatty acids, which support heart and brain health and may help reduce inflammation. However, fish should not be seen as a magic cancer-prevention food. The evidence suggests possible benefits for some cancers, but it is not strong enough to say that fish itself prevents cancer. A practical approach is to eat mostly plant-based foods, include fish if you enjoy it, choose baked, steamed, or grilled fish more often than fried fish, and limit heavily salted or preserved fish.

• Stay physically active – Regular movement helps regulate weight and hormone levels, both of which play a role in cancer development.
  
  
• Limit alcohol – Alcohol has been linked to several cancers, including breast and liver cancer. WHO Europe states that no safe threshold can currently be established for alcohol’s carcinogenic effects, and NCI notes that even light drinking can increase risk for some cancers. 

• Protect your skin – Avoid excessive sun exposure, and wear sunscreen with SPF 30 or higher.

Cancer can sometimes run in families. If several family members have had the same type of cancer – especially at a younger age – it may point to a hereditary cancer syndrome. In that case, you may benefit from genetic counselling or earlier and more frequent screenings. Knowing your family history puts you in a stronger position. It helps you and your healthcare team make more informed decisions. That knowledge can be a form of protection. By understanding what to look for and how to lower risk, we move from fear to action. Fear thrives in the unknown – but when we understand what is happening in our bodies and why, we are no longer helpless! We are informed! We are prepared!