Silvio Garattini, 97-year-old oncologist: “40% of cancers are due to our current lifestyle”

At 97, oncologist and researcher Silvio Garattini remains actively involved in scientific work and continues to shape discussions around medicine, prevention and healthy aging. He argues that many diseases are strongly influenced by everyday habits, making lifestyle choices one of the most important factors in long-term health.

Those comments come as cancer cases continue to rise. According to Spain’s Network of Cancer Registries (Redecan), the country is expected to record 301,884 new cancer diagnoses in 2026, up 2% from 296,103 in 2025. Against that backdrop, Garattini’s warning carries particular weight: “Forty percent of cancers are due to our current lifestyle,” he says, pointing to physical inactivity, alcohol consumption, smoking and poor diet as major contributors to cancer rates.

The director of the Mario Negri Institute for Pharmacological Research believes that reaching old age in good health largely depends on a handful of straightforward habits. In simple terms, the Garattini approach rests on three pillars: eating less, exercising more – at an intensity that causes fatigue – and avoiding harmful substances.

Sedentary lifestyles are the biggest enemy

Physical activity and moderation at mealtimes are the two most important factors the Italian scientist highlights for healthy aging. “I try to walk at least three miles (five kilometers) a day; I make an effort to maintain that goal year after year,” he says.

However, he stresses that walking alone is not enough if it is done too slowly. Exercise should be performed at a relatively brisk pace because otherwise there is no aerobic effect. The goal is to elevate the heart rate, stimulate blood flow to the brain, improve metabolism and strengthen the immune system. By that standard, casually strolling while window-shopping would not qualify as aerobic exercise.

A balanced and moderate diet

Garattini also believes that eating a varied diet without overindulging is essential. “As our elders used to say, you should leave the table still a little hungry. Research has shown that reducing food intake by 30% can increase lifespan by 20%,” he explains.

His own diet is largely based on the traditional Mediterranean model, with plenty of vegetables, fruit, legumes and fish, while keeping meat and saturated fats to a minimum. When it comes to meal frequency, he says the total amount consumed matters more than how often someone eats. “What matters is eating less, even if I do it five times a day; what matters is the total,” he notes.

Avoiding harmful substances

Finally, Garattini points to tobacco and alcohol as the two most aggressive direct contributors to cellular mutations. Eliminating smoking entirely and reducing alcohol consumption to zero could therefore be among the most significant steps people can take to lower their cancer risk.

He also advocates caution regarding medication use. “I take only what is strictly necessary, when it is necessary, and with great caution,” he says.

His message is ultimately a simple one: it is never too late to make changes. Small adjustments to daily routines, he argues, can have a meaningful impact on health, longevity and disease prevention over time.

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