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Introduction

Prevention in medicine means actively doing something for your own health before diseases develop. Instead of only going to the doctor when symptoms appear, you focus on prevention—true to the motto “prevention instead of pills.” In this blog post, you will learn why prevention is so important, which natural approaches can help you, and how current studies support these strategies. The goal: easy-to-understand, motivating, and evidence-based tips for a healthy life.

Repair mode in the healthcare system – why this strategy fails

Our current healthcare system is often stuck in repair mode: it mainly reacts when we are already sick. Illnesses are treated as if the body were a machine with defective parts that need to be repaired. The “repair” usually takes place with medication, which, however, often only suppresses symptoms instead of eliminating the actual causes. The result: new complaints due to side effects, which in turn are treated with more pills – a medical vicious circle of illness and treatment.

Radiologist Dr. Gerd Reuther criticizes that our modern medicine is more of a “disease system” than a health system – it profits from illness, not from staying healthy. His works (e.g., Der betrogene Patient) and lectures use many sources to demonstrate how widespread this repair mode is. Prevention in medicine is neglected. It is therefore high time to rethink and switch from repair to prevention – in the healthcare system and for each and every one of us.

Why prevention is so central to medicine

Instead of just curing diseases, we should prevent them from developing in the first place. The figures speak for themselves: In Germany, 40% of all deaths are attributable to preventable lifestyle risk factors – i.e., smoking, unhealthy eating, alcohol consumption, and lack of exercise. The situation is similarly alarming worldwide. According to the World Health Organization, around 74% of global deaths are attributable to non-communicable chronic diseases such as heart disease, diabetes, and cancer. In Europe, these chronic diseases account for around 80% of all deaths. Prevention in medicine aims precisely to reduce these alarming figures by addressing the causes of disease before they reach their most extreme form.

What people die from

What do people die from today? Primarily from chronic lifestyle diseases, which are often caused in part by our lifestyle.

Cardiovascular diseases, type 2 diabetes, certain types of cancer, and lung diseases claim millions of lives every year—and many of these cases could be prevented through early preventive measures. The World Health Organization (WHO) warns that the epidemic of chronic diseases could overwhelm our healthcare systems. Investing in prevention is therefore not only a humanitarian imperative, but also makes economic sense: Prevention is cost-effective and saves enormous treatment costs in the long term. Every euro invested in prevention can save many times that amount in acute treatment costs – not to mention the inestimable value of years of healthy life gained.

In short, prevention in medicine saves lives, improves quality of life, and relieves the burden on the “healthcare system.” But what exactly can you do to achieve this? In the next step, we will look at the natural pillars of prevention that you can easily integrate into your everyday life.

Natural pillars of prevention in medicine: nutrition, exercise, and stress reduction

The most important pillar for a long, healthy life is yourself and your lifestyle. A balanced diet, regular exercise, and effective stress reduction form the basis of natural health care. Numerous studies impressively show how much these factors can influence your risk of disease:

Nutrition

Healthy eating: What you eat has a direct impact on your health. A diet rich in vegetables and fruit provides you with important nutrients and keeps your weight, blood pressure, and blood sugar in check.

For example, the Mediterranean diet (lots of vegetables, fish, olive oil, nuts) is associated with a significantly lower risk of cardiovascular disease—in one study, the rate of serious cardiac events fell by ~30% in people who ate a Mediterranean diet with extra olive oil or nuts. On the other hand, those who eat an unhealthy diet (lots of sugar, fast food, ready meals) greatly increase their risk of obesity, diabetes, and heart disease. Prevention in medicine therefore starts on your plate.

Exercise

Physical exercise: Regular activity keeps your heart and circulation fit and strengthens your muscles and immune system. Even moderate exercise—such as 150 minutes of brisk walking per week—can work wonders. Studies show that physically active people have an approximately 20–30% lower risk of mortality* than those who are inactive. The risk of diabetes can also be drastically reduced: According to a Cochrane review, a combination of dietary changes and exercise reduced the likelihood of developing type 2 diabetes by an impressive 42%. It doesn’t have to be a marathon—even daily walks, climbing stairs, or cycling add up to a big effect. The important thing is to find something you enjoy and stick with it.

Stress

Stress reduction: Chronic stress is poison for the body and soul. Among other things, it increases blood pressure and inflammation levels and can contribute to cardiovascular disease, burnout, or depression in the long term. Therefore, relaxation is also part of prevention. Find balance through stress reduction techniques that suit you: e.g., yoga, meditation, breathing exercises, walks in nature, or simply a regular hobby. Studies suggest that regular mindfulness exercises can reduce stress hormones and even strengthen the immune system. Your body needs periods of rest to regenerate. So make a conscious effort to take time out—it’s an important part of how prevention in medicine is put into practice.

As you can see, there is a lot you can do yourself to stay healthy. With every meal, every exercise session, and every minute of relaxation, you are actively taking care of your health. And best of all, these natural measures usually have positive side effects—more energy, a better mood, greater well-being—instead of unwanted drug side effects.

Dietary supplements and vitamins: prevention in medicine with micronutrients

In addition to lifestyle factors, vitamins and nutrients also play a major role in the prevention of many diseases. Even with a healthy diet, it can be difficult to always consume all vital substances in optimal amounts. This is where dietary supplements come into play: they can help to compensate for deficiencies and thus counteract diseases preventively.

Prevention in medicine with vitamin D

A prominent example is vitamin D. In our latitudes, many people have a vitamin D deficiency, especially in winter. In his book, Dr. Raimund von Helden emphasizes that a long-term vitamin D deficiency increases the risk of numerous diseases, from high blood pressure to diabetes and osteoporosis to autoimmune diseases and even cancer. Conversely, good vitamin D levels can prevent many health problems. Recent studies confirm this: a large meta-analysis of 80 clinical studies (2023) found that vitamin D supplementation can significantly reduce overall mortality – in other words, people with sufficient vitamin D in their blood live longer on average. No wonder experts recommend taking vitamin D supplements, especially in months with little sun or in cases of proven deficiency, to ensure an optimal supply.

Prevention in medicine with omega-3 fatty acids

Omega-3 fatty acids (e.g., from fish oil capsules) are also valuable in prevention. They have anti-inflammatory effects and support the heart and brain. Studies suggest that even moderate amounts of omega-3 (e.g., 250 mg daily) can reduce the risk of sudden cardiac death by approximately 35%. In addition, it has been observed that people who regularly consume fish or omega-3 supplements are less likely to die from a heart attack or stroke.

Prevention in medicine with vitamin B12

Another important nutrient is vitamin B₁₂, which is essential for blood formation and nerve function. Vegans in particular should make sure to supplement B₁₂, as it is found almost exclusively in animal-based foods. Untreated B₁₂ deficiency can lead to anemia, nerve damage, and fatigue—this can be prevented by taking a simple vitamin supplement. The same applies to folic acid (vitamin B₉) during pregnancy to prevent developmental disorders in children, or to iodine to support the thyroid gland. During the cold season, many people also take vitamin C and zinc in the hope of strengthening their immune system. Although the scientific evidence on this is mixed, getting enough of these nutrients certainly does no harm—on the contrary, a good micronutrient status is the basis for a healthy immune system and metabolism.

Important note on prevention in medicine

It is important not to take pills indiscriminately, but to prevent deficiencies in a targeted manner. A blood test at the doctor’s office can show which vitamins or minerals you may be lacking. In this context, prevention in medicine means ensuring an optimal supply at an early stage – either through a balanced diet or, if necessary, through high-quality dietary supplements. Small capsules can have a big impact by helping to prevent nutrition-related diseases from developing in the first place.

Naturopathy and prevention in medicine: from phytotherapy to fasting

In addition to lifestyle and vitamins, naturopathy also offers a wide range of options for maintaining your health. Gentle methods from nature can help strengthen the immune system and prevent or alleviate symptoms — often with fewer side effects than some strong medications. Some proven naturopathic approaches to prevention are:

Phytotherapy

Phytotherapy (herbal medicine): Medicinal plants have been used by humans for centuries. Many herbal active ingredients are remarkably effective and well researched. Studies have shown, for example, that St. John’s wort extract is just as effective as chemical antidepressants in treating mild to moderate depression – and causes fewer side effects. Other plants can also be used preventively: Echinacea is used to fight infections, garlic can lower blood pressure, and hawthorn strengthens the cardiovascular system. Phytotherapy offers a natural toolkit for many everyday ailments. It is important to pay attention to quality and correct application. Natural does not automatically mean harmless – herbal preparations must also be used in an evidence-based manner, but when used correctly, they are a real asset to prevention in medicine.

Traditional Chinese Medicine

Traditional Chinese medicine (TCM) and acupuncture: Methods such as acupuncture, herbal therapy, qigong, and more originate from the treasure trove of TCM. Acupuncture in particular is now also recognized in the West and used for prevention and treatment. For example, many people suffer from chronic back pain or migraine attacks – acupuncture can have a preventive effect here. A large meta-analysis involving over 20,000 patients found that acupuncture is significantly more effective than no treatment for chronic pain and even works better than sham acupuncture. This means that targeted needle pricks actually seem to have physiological effects that relieve pain and tension. Acupuncture can also have a regulating effect on stress reduction and sleep disorders. TCM herbs are traditionally used in Asia to keep the qi (life energy) flowing – some, such as ginseng or ginger, have also been shown in Western studies to have positive effects on the immune system and digestion. Integrating such proven practices into our lifestyle can wonderfully complement conventional medical prevention.

Homeopathy

Homeopathy: Homeopathy is probably one of the most controversial natural healing methods. It works according to the principle of “like cures like” with extremely diluted substances (globules). Many users swear by it for the prevention and treatment of colds, allergies, or sleep problems. However, the study situation is critical: in high-quality scientific studies, homeopathic remedies have generally not been able to prove any effect beyond the placebo effect. This means that, from a strictly evidence-based perspective, there is not enough evidence that homeopathy can prevent disease. Nevertheless, homeopathic remedies are usually well tolerated and have few side effects. Those who have had positive experiences with them can use them as a complementary treatment—but they should not be relied on exclusively for serious health problems. Prevention in medicine should always be based on solid foundations; homeopathy can at best serve as a gentle supplement, provided that its limited evidence is taken into account.

Fasting and detoxification

Fasting and detoxification: Fasting—temporarily abstaining from food—is a natural impulse that exists in all cultures. Nowadays, intermittent fasting (eating for a limited time, e.g., fasting for 16 hours, eating for 8 hours) is experiencing a boom as a health strategy. And indeed, research is yielding exciting findings: intermittent fasting can help with weight loss and improves various health markers. Studies show improvements in obesity, insulin resistance, blood pressure and inflammation levels. Even the risk of chronic diseases such as diabetes, heart disease or certain neurological disorders could be reduced by regular fasting intervals. In addition, many people report subjective well-being – they feel mentally clearer and more energetic. In naturopathy, longer therapeutic fasting (over several days) is also used to “reset” the body. Important: Fasting should be done correctly and you should listen to your own body. Intermittent fasting is an excellent way to get started because it is suitable for everyday use. If you are healthy, you can try, for example, eating your last meal a little earlier in the evening and postponing breakfast. This gives your body time to regenerate every day. Fasting is therefore a powerful tool for prevention – free, available at any time, and evolutionarily ingrained in us.

Conclusion

As we can see, there are numerous natural methods for staying healthy. These do not replace modern medicine, but they are an excellent complement to it. By harnessing the power of nature—whether through medicinal herbs, traditional therapies, homeopathic globules, or simply consciously skipping meals from time to time—you strengthen your body and mind. The key is to approach the whole thing with common sense: inform yourself, consult experts (family doctor, naturopath, nutritionist) if necessary, and listen to your body.

Prevention in medicine means taking responsibility: taking action for your own health before a serious illness develops. It may require discipline at first to change your diet, exercise more, or try new methods. But the rewards are enormous: a life with more vitality, fewer visits to the doctor, and the good feeling of being in control. Imagine reaching a ripe old age and being able to say, “I did a lot to stay healthy—and it was worth it.” This is exactly what is possible when we move from remedial medicine to preventive medicine. Every little step counts.

Finally, here’s a motivating thought: You have the chance to do something for your future today. Start with small changes – for example, eat one more apple a day, walk around the block, take 5 minutes to breathe deeply. These seemingly tiny actions add up over the years to a big plus for your health. Prevention instead of pills is the motto. By investing in your well-being now, you will save yourself a lot of suffering and effort later on. Scientific data, from Dr. von Helden to the WHO, impressively confirms that those who take prevention in medicine to heart remain healthy and full of life for longer. So, let’s get started – your future self will thank you for it!

Sources and studies

Published on: 21. December 2025

Daniel

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