Small changes to everyday habits could help reduce the risk of chronic diseases, with the World Health Organisation (WHO) urging people to focus on smoking, alcohol, diet, and physical activity.

Noncommunicable diseases (NCDs), including cardiovascular disease, cancer, type 2 diabetes and chronic respiratory diseases, remain among the biggest health threats worldwide. In the WHO European Region, they account for more than 80% of all deaths, with several major risk factors linked to everyday behaviours.

The WHO has highlighted several practical actions people can take to protect their health and reduce their risk of developing these conditions.

Stop Smoking and Avoid Tobacco

The WHO advises people not to smoke or use other tobacco or nicotine products, noting that tobacco affects almost every organ in the body.

Smoking remains a major cause of preventable disease and death. In the European Region, tobacco kills around 1.1 million people every year, including approximately 153,000 deaths linked to second-hand smoke exposure.

The organisation also notes that smoked tobacco products contain more than 7,000 chemicals, including at least 250 known to be toxic or cancer-causing.

Drink Less Alcohol

When it comes to alcohol, the WHO's message is straightforward: less is better, and none is best.

Alcohol is linked to more than 200 health conditions, including liver disease, cancer and cardiovascular disease. The WHO says the risk generally increases with the amount consumed, meaning reducing alcohol intake can be an important step towards better health.

Alcohol consumption accounts for around 800,000 deaths each year in the European Region, or approximately one in every 11 deaths.

Eat a Balanced Diet

Diet is another key area where relatively simple changes can make a difference.

The WHO recommends eating a balanced, adequate, and varied diet containing foods from different food groups. A healthy diet can help protect against malnutrition while reducing the risk of conditions such as heart disease, stroke, type 2 diabetes, and some cancers.

The organisation also recommends limiting salt intake to no more than 5g per day. However, salt consumption exceeds this level in most countries, contributing to high blood pressure and increasing the risk of cardiovascular disease.

Move More Throughout the Week

Physical activity does not necessarily mean spending hours in a gym. Walking, cycling, swimming, dancing, taking the stairs, and even household chores can all count as physical activity.

For adults aged 18–64, the WHO recommends at least 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous activity, or an equivalent combination. Adults should also perform muscle-strengthening activities at least twice a week.

Yet around 27% of adults in the European Region do not meet physical activity recommendations, while physical inactivity has been estimated to contribute to about 9% of premature deaths worldwide.

Regular movement can reduce the risk of cardiovascular disease, cancer, diabetes, and obesity, while also supporting mental health, cognitive function, and mobility.

Why These Everyday Choices Matter

The WHO's recommendations highlight that preventing chronic disease is not necessarily about making dramatic lifestyle changes overnight. Avoiding tobacco, reducing alcohol consumption, eating a varied diet, and staying physically active can collectively help address some of the major modifiable risk factors for NCDs.

However, lifestyle changes do not eliminate disease risk completely. Genetics, age, environmental factors and existing medical conditions can also influence a person's health. People with concerns about their individual risk should speak with a healthcare professional.

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Frequently Asked Questions

  • What are noncommunicable diseases (NCDs)?
    NCDs are diseases that are not passed from person to person, such as cardiovascular disease, cancer, type 2 diabetes, and chronic respiratory diseases.
  • How does smoking affect health?
    Smoking affects almost every organ in the body and is a major cause of preventable disease and death.
  • Why is reducing alcohol consumption important?
    Reducing alcohol intake can lower the risk of liver disease, cancer, cardiovascular disease, and other health conditions.
  • What constitutes a balanced diet?
    A balanced diet includes a variety of foods from different food groups and limits salt intake to no more than 5g per day.
  • How much physical activity is recommended by the WHO?
    The WHO recommends at least 150–300 minutes of moderate-intensity aerobic activity per week, or 75–150 minutes of vigorous activity, along with muscle-strengthening activities at least twice a week.