It’s already known that summer heat can make menstruation and PMS even more difficult.

Wearing pads becomes very uncomfortable, hormonal acne worsens, and bloating is more severe than ever. Mood? Totally irritable. So how can PMS symptoms be eased during summer?

Is Menstruation Really Heavier and PMS Worse in the Summer?

It’s known that high temperatures increase blood flow throughout the body, so it can be assumed that this also affects the intensity of menstruation. However, there is no evidence that heat directly affects the menstrual cycle. So why do we feel worse than ever during our period in the summer? Because heat influences many aspects of daily life that indirectly worsen PMS.

Fluid retention is a common response to both hormonal changes before menstruation and to heat, so if your PMS occurs during the July swelter, the feeling of heaviness and bloating can be especially uncomfortable.

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Then there’s dehydration – a classic summer problem that, in combination with menstruation, only worsens the symptoms. Without enough fluids, the body may respond with muscle cramps and headaches, making already tough menstrual days even harder.

Additionally, your body naturally raises its temperature as menstruation approaches, and when this coincides with 35 degrees in the shade, the feeling of “melting” is not just psychological.

Interestingly, some studies suggest that summer can also affect the length of the cycle. A 2011 Russian study linked increased sunlight exposure with shorter cycles, meaning menstruation may arrive earlier than expected.

How to Deal With PMS in Summer

Unfortunately, there is no magic pill that solves everything. Menstruation in summer will probably never be pleasant, but there are ways to alleviate the symptoms.

To prevent dehydration and its effects, drink plenty of fluids during hot weather. Carry a water bottle with you and use apps that remind you to hydrate.

Since we sweat more in summer, wear light, breathable fabrics to maintain pH balance in the intimate area. It is recommended to wear loose cotton underwear, and change pads and tampons more frequently than usual.

Avoid salty food and alcohol as they can worsen bloating.

Try to stay indoors during the hottest hours, especially if you know that your PMS is at its worst then. If you must go outside, cool off as often as possible.

Can Supplements Ease PMS?

Experts increasingly highlight the importance of certain nutrients in easing PMS, and the good news is that they can be easily consumed through diet or supplements.

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Calcium and vitamin D help reduce menstrual cramps and mood swings. Vitamin D-fortified milk, salmon, or sardines can be your helpful allies.
Magnesium is a key mineral – its supplements help with bloating and irritability, and it naturally occurs in nuts and dark leafy greens.
Vitamin B6 contributes to hormonal balance and can be found in bananas, spinach, and peas.
If you struggle with breast tenderness or swelling, omega-3 fatty acids from fish, walnuts, or flaxseeds can be effective.
For those who prefer more natural approaches, herbal remedies like evening primrose oil, St. John’s wort, or cedarwood can also offer relief.

Source: B92

Allergic rhinitis is a chronic inflammatory reaction of the nasal mucosa caused by exposure to environmental allergens.

It can be triggered by one or more agents, such as pollen, house dust, mites, pet hair, feathers, or mold.

It is usually classified as:

Seasonal form – symptoms occur during specific times of the year (most commonly spring and summer) when pollen concentration is high.

Perennial form – present throughout the year, usually due to allergens found indoors.

According to newer classifications, the following types are distinguished:

Intermittent rhinitis – symptoms last less than four days a week or for less than four consecutive weeks.

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Persistent rhinitis – symptoms are present more than four days a week and last longer than four weeks.

Allergic Rhinitis – Most Common Symptoms

People with allergic rhinitis most often experience:

• nasal congestion and difficulty breathing
• runny nose and frequent sneezing attacks
• itching in the nose, throat, and eyes
• redness and tearing of the eyes
• postnasal drip.

In perennial rhinitis, symptoms such as chronic nasal congestion, reduced sense of smell, and facial pressure are more common, while seasonal rhinitis often includes more sneezing, itching, and profuse nasal discharge.

Connection Between Allergic Rhinitis and Other Conditions

Allergic rhinitis and asthma are closely linked – nearly 40% of people with rhinitis also have asthma symptoms, while most asthma patients also have allergic rhinitis. If left untreated, the risk of developing asthma may be three times higher.

Untreated rhinitis also increases the likelihood of developing sinus infections and ear complications such as serous otitis (fluid buildup in the middle ear).

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Diagnosis of Allergic Rhinitis

For an accurate diagnosis, it is necessary to:

• take a detailed history of symptoms and their frequency
• perform an ENT specialist examination
• conduct skin testing (prick test) for specific allergens
• determine total and specific IgE levels in the blood through lab tests.

“It is important to distinguish allergic rhinitis from a common viral infection or acute sinusitis because the symptoms are similar, but treatment and duration of the illness differ significantly,” emphasizes Prof. Dr. Branislava Milenković, internist and pulmonologist, for Stetoskop.

Allergic Rhinitis – Treatment and Therapeutic Options

The primary goal in treating allergic rhinitis is to alleviate symptoms and prevent worsening:

• Avoidance of known allergens
• New-generation antihistamines – act quickly without causing drowsiness
• Nasal corticosteroids – effectively reduce nasal mucosal inflammation
• Combined intranasal sprays – contain both an antihistamine and a corticosteroid
• Immunotherapy – for patients with strong and confirmed allergies

“Surgical procedures, such as turbinate reduction, are used only in patients who have a mechanical obstruction in the nose and do not respond to pharmacological therapy,” explains the professor.

In recent years, three meta-analyses of clinical studies have concluded that vitamin D supplementation is associated with a roughly 13 percent reduction in cancer mortality rates.

Scientists from the German Cancer Research Center (DKFZ) applied these results to the situation in Germany and calculated: if all Germans over the age of 50 took vitamin D supplements, up to 30,000 cancer deaths could be avoided each year and more than 300,000 additional years of life could be gained. Additionally, significant savings in the healthcare system could be achieved.

For years, scientists have been researching the impact of adequate vitamin D supply on the prognosis of various diseases. Particular focus has been on inflammatory diseases, diabetes, respiratory diseases, and cancer.

How and to What Extent Vitamin D Affects Cancer Prevention

Over the past few years, three meta-analyses of large clinical studies have been published examining how vitamin D levels affect cancer mortality rates. All reached the same conclusion: vitamin D supplementation reduces cancer mortality by about 13 percent – across all types of cancer.

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The meta-analyses included only methodologically high-quality randomized trials from around the world. The exact biological mechanisms behind this effect are still unclear.

"In many countries around the world, age-adjusted cancer mortality rates have fortunately been declining over the past decade," says epidemiologist Dr. Hermann Brenner from the German Cancer Research Center (DKFZ).

"However, considering the high costs of many new cancer drugs, that progress often comes with a hefty financial price. Vitamin D, on the other hand, is relatively inexpensive in common daily doses." Vitamin D deficiency is common among older adults, especially those suffering from cancer.

How Much Does Vitamin D Supplementat

In an era where cancer rates are steadily rising, increasing research points to the powerful role of antioxidants in protecting the body. These small but mighty molecules, naturally found in many foods, can help prevent the onset and progression of malignant diseases.

🔬 How do antioxidants affect cancer cells?

Cancer cells form when free radicals accumulate in the body – unstable molecules that damage DNA and other vital structures within the cell. This is where antioxidants come in. They "trap" and neutralize free radicals, preventing oxidative stress – one of the main triggers for mutations that lead to cancer.

Some antioxidants, like vitamin C, E, beta-carotene, selenium, and flavonoids, have even shown the ability to:

• slow down the growth of tumor cells,
• support the “suicidal” death of cancer cells (apoptosis),
• prevent the spread of cancer to other parts of the body (metastasis).

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🥦 Top 10 most powerful antioxidant-rich foods

If you want to consume enough antioxidants daily, include the following superfoods in your diet:

1. Blueberries – known as antioxidant “bombs,” especially rich in anthocyanins
2. Dark chocolate (with ≥70% cocoa) – rich in flavonoids
3. Kale, spinach, and broccoli – packed with vitamins C, E, and carotenoids
4. Green tea – contains the powerful antioxidant EGCG (epigallocatechin gallate)
5. Red grapes and red wine (in moderation!) – high in resveratrol
6. Tomatoes – contain lycopene, which protects the prostate
7. Nuts (especially walnuts and almonds) – rich in vitamin E and selenium
8. Turmeric (curcumin) – anti-inflammatory and anti-cancer properties
9. Garlic and onions – rich in sulfur-based antioxidants
10. Citrus fruits – lemons, oranges, and grapefruits provide flavonoids and vitamin C

🥗 How to get antioxidants daily – the right way

The most effective way to benefit from antioxidants is through a diverse and colorful diet. Here are some tips:

• Include at least one “brightly colored” food in every meal (e.g. red peppers, carrots, blueberries)
• Replace regular tea with green tea – drink 1–2 cups a day
• Add turmeric to meals (activate it with a bit of pepper and fat)
• Eat fruits and vegetables raw or lightly cooked – overcooking can reduce antioxidant potency
• Avoid industrial juices – natural fresh juices like orange, beet, and carrot are much healthier

🧠 Bonus effects: Not just cancer protection!

In addition to lowering cancer risk, antioxidants also:

• slow skin aging,
• protect the brain from neurodegenerative diseases (Alzheimer’s, Parkinson’s),
• reduce the risk of heart disease,
• boost immunity and resistance to infections.

📌 Conclusion: Small changes – big results

By adding antioxidant-rich foods to your daily diet, you’re not only protecting yourself from oxidative stress but also actively working to prevent cancer. You don’t need to be a nutritionist – simply adding a few colorful, natural foods to your plate each day is enough. Your body will thank you!

Eat smart – because health begins on your plate.

--- ### 🇩🇪 **German Translation:**

📢 Essen Sie das täglich? Ihr Krebsrisiko könnte drastisch sinken!

In einer Zeit, in der die Zahl der Krebserkrankungen stetig steigt, zeigen immer mehr Studien, wie wichtig Antioxidantien für den Schutz des Körpers sind. Diese kleinen, aber kraftvollen Moleküle, die natürlicherweise in vielen Lebensmitteln vorkommen, können die Entstehung und das Fortschreiten von Krebs verhindern.

🔬 Wie wirken Antioxidantien auf Krebszellen?

Krebszellen entstehen, wenn sich im Körper freie Radikale ansammeln – instabile Moleküle, die DNA und andere Zellstrukturen schädigen. Hier greifen Antioxidantien ein: Sie fangen freie Radikale ab und neutralisieren sie, wodurch oxidativer Stress – einer der Hauptauslöser für Mutationen und Krebs – vermieden wird.

Einige Antioxidantien wie Vitamin C, E, Beta-Carotin, Selen und Flavonoide können sogar:

• das Wachstum von Tumorzellen verlangsamen,
• die “Selbstzerstörung” der Krebszellen (Apoptose) fördern,
• die Ausbreitung von Krebszellen (Metastasenbildung) hemmen.

🥦 Top 10 der antioxidantienreichsten Lebensmittel

Wenn Sie täglich ausreichend Antioxidantien aufnehmen möchten, sollten diese Superfoods auf Ihrem Speiseplan stehen:

1. Blaubeeren – kleine Antioxidantien-Bomben voller Anthocyane
2. Dunkle Schokolade (mit ≥70 % Kakao) – reich an Flavonoiden
3. Grünkohl, Spinat und Brokkoli – voll mit Vitamin C, E und Carotinoiden
4. Grüner Tee – enthält das starke Antioxidans EGCG
5. Rote Trauben und Rotwein (in Maßen!) – enthalten Resveratrol
6. Tomaten – liefern Lycopin, das besonders die Prostata schützt
7. Nüsse (vor allem Walnüsse und Mandeln) – reich an Vitamin E und Selen
8. Kurkuma (Curcumin) – entzündungshemmend und krebshemmend
9. Knoblauch und Zwiebeln – reich an schwefelhaltigen Antioxidantien
10. Zitrusfrüchte – wie Zitrone, Orange und Grapefruit, voller Flavonoide und Vitamin C

🥗 Wie nimmt man Antioxidantien täglich richtig auf?

Am effektivsten ist eine vielfältige und bunte Ernährung. Hier ein paar Tipps:

• Integrieren Sie zu jeder Mahlzeit mindestens ein farbenfrohes Lebensmittel (z. B. rote Paprika, Karotten, Blaubeeren)
• Trinken Sie statt Schwarztee lieber grünen Tee – 1–2 Tassen täglich
• Würzen Sie mit Kurkuma – aktiviert durch etwas Pfeffer und Fett
• Essen Sie Obst und Gemüse roh oder schonend gegart – starkes Kochen verringert den Antioxidantiengehalt
• Vermeiden Sie Industriesaft – frisch gepresste Säfte (z. B. Orange, Rote Bete, Karotte) sind deutlich gesünder

🧠 Zusätzliche Effekte: Nicht nur gut gegen Krebs!

Antioxidantien haben neben der Krebsprävention noch weitere Vorteile:

• verlangsamen die Hautalterung,
• schützen das Gehirn vor Alzheimer und Parkinson,
• senken das Risiko für Herz-Kreislauf-Erkrankungen,
• stärken das Immunsystem und die Abwehrkräfte.

📌 Fazit: Kleine Änderungen – große Wirkung

Mit antioxidantienreichen Lebensmitteln im Alltag schützen Sie sich nicht nur vor oxidativem Stress, sondern arbeiten aktiv an der Krebsprävention. Sie müssen kein Ernährungsexperte sein – ein paar bunte, natürliche Zutaten pro Tag reichen. Ihr Körper wird es Ihnen danken!

Intelligent essen – denn Gesundheit beginnt auf dem Teller.

--- Ako želite da ovaj tekst formatiram za PDF brošuru, objavu na blogu ili infografiku, samo mi recite!

High temperatures and high humidity, which we are frequently exposed to during summer in recent years, pose a serious threat to health, especially if they last for several consecutive days.

Certain groups of people are particularly sensitive to extreme summer conditions, such as small children, the elderly, pregnant women, people who are overweight, and those suffering from cardiovascular, cerebrovascular, respiratory, diabetes, and other chronic illnesses.

Equally at risk are workers performing activities outdoors, exposed to direct sunlight, as well as those working in poorly ventilated and inadequately cooled spaces.

What is a heatwave?

It is a meteorological phenomenon characterized by elevated air temperatures, above 32 degrees Celsius, lasting three or more consecutive days, often accompanied by increased humidity and reduced air flow, according to N1.

In conditions of high temperature and humidity, sweating becomes more difficult, and our body must work harder to maintain a normal temperature.

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Various health problems can arise as a result of high temperatures, such as heat rash, edema, fainting, cramps, or heat exhaustion. The most concerning conditions are sunstroke and heatstroke, due to the complications they may cause.

If not necessary, avoid exposure to high outdoor temperatures and try to stay indoors during the hottest part of the day, from 10 a.m. to 5 p.m.

Avoid strenuous physical activity

For those who must perform physical tasks, it is advisable to do so during the coolest part of the day – early morning hours – from 4 a.m. to 7 a.m. Avoid exercising outdoors during the hottest hours.

Dress appropriately

Wear light, loose-fitting clothing in light colors, made of natural materials.

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Wear a wide-brimmed hat or cap.

Wear sunglasses with proper UV filters.

Cool yourself down

Cool your body by taking occasional showers or baths in lukewarm water.

Stay hydrated – drink plenty of water.

Soups, lukewarm teas, and fresh fruit juices are also good sources of fluids and energy during hot summer days.

Always carry water with you when outdoors.

Eat properly

Eat smaller, more frequent meals.

Meals should be light – avoid fried, salty, fatty foods, and foods high in protein.

Consume more seasonal fruits and vegetables.

Avoid alcohol, carbonated drinks, and beverages with too much caffeine and sugar.

Be cautious with medication

If you suffer from chronic illnesses and take medications, be cautious and consult your doctor about how heat affects the medication and possible worsening of the condition.

Cool your living space

Ensure your home and workspace are properly cooled, keeping indoor temperatures below 30°C during the day and below 24°C at night.

If you do not have air conditioning, open all doors and windows early in the morning to ventilate and cool the space. Then lower blinds and close doors and windows on the sunny side to prevent heat from entering.

Keep windows open during the night.

Many electrical devices emit heat and warm the surrounding air – during high heat, unplug all devices you are not using.

Be careful in vehicles

Be cautious when entering a vehicle that has been parked in the sun. Open all doors and the trunk before entering and wait a few minutes for the vehicle and the surfaces (steering wheel, seats) to cool down.

Maintain a pleasant temperature in the car, but not too low. It is advisable to keep the car temperature a few degrees lower than the outside.

Never leave children or pets alone in vehicles, not even in the shade.

Pay attention to the most vulnerable

Teach children and the elderly how to properly protect themselves from the heat and monitor them.

Do not take small children outside during the hottest part of the day and never expose them directly to sunlight.

If you have pets, remember that they are also severely affected by heat. Provide them with plenty of fresh water, do not walk them during the hottest part of the day, and never on hot pavement.

Follow health authority recommendations during heatwaves

If you or someone close to you experiences headache, nausea, dizziness, or vomiting after spending time in the sun, seek medical help. This is especially important for young children, chronic patients, and the elderly.

Scientists have discovered that supplementation with one vitamin can significantly slow the shortening of telomeres – a marker of biological aging.

Vitamin D has long been associated with health and longevity, but new research further confirms this link. A study published in the prestigious journal American Journal of Clinical Nutrition shows that daily intake of vitamin D can slow the shortening of telomeres – protective caps at the ends of DNA strands that are connected to the process of biological aging, reports N1.

Telomeres naturally shorten with age, and their length is directly associated with longevity and health. In this study, scientists analyzed data from a thousand individuals from the large VITAL trial, which included more than 25,000 people over the age of 50. Participants were randomly assigned to groups receiving vitamin D3 (2,000 IU), omega-3 fatty acids, a combination of both, or a placebo.

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Four years later, those who took only vitamin D3 lost 140 fewer base pairs of telomeres than those in the placebo group – indicating a significantly slowed aging process.

Although omega-3 fatty acids did not show the same effect on telomeres, they are known to positively affect heart health, reduce inflammation, and lower triglyceride levels.

In addition to slowing aging, vitamin D is also important for immunity, muscle health, bones, and cognitive functions. Many people have low levels of this vitamin, and the optimal blood level is 50 ng/mL or higher – which is hard to achieve through sun exposure and diet alone.

That is why daily supplementation is often recommended. Doses of 2,000 to 5,000 IU per day can play a key role in healthier aging, and home testing of vitamin D levels is becoming more accessible.

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New scientific findings further confirm that vitamin D can play an important role in slowing biological aging by protecting DNA. If you're not doing it already, maybe it’s time to seriously consider daily supplementation.

It is generally accepted that everyone needs about eight hours of sleep per day to function properly. This aligns with previous recommendations by the American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS) – every adult should sleep seven or more hours per night for optimal health.

However, in a recent study published in the Proceedings of the National Academy of Sciences (PNAS), researchers found that not everyone needs the same amount of sleep to stay healthy. In fact, the optimal amount of sleep for you may depend on your culture, writes Psychology Today.

Scientists from the University of British Columbia (UBC) and the University of Victoria (UVic) analyzed data on sleep and its health effects from nearly 5,000 people across 20 countries in North America, Europe, Asia, Africa, and South America.

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First, they confirmed previous findings that average sleep duration varies significantly from country to country. For example, the average in Japan was six hours and 18 minutes, while in Canada it was seven hours and 27 minutes, and in France seven hours and 52 minutes.

"Despite the common advice to sleep eight hours, our findings suggest that sleep recommendations should be adapted based on cultural norms," said Dr. Steven Heine, professor of social and cultural psychology at the University of British Columbia and co-author of the study.

He added: "There is no universal amount of sleep that fits everyone."

Second, they examined whether individuals in countries with shorter average sleep durations had poorer health outcomes than those in countries with longer sleep durations.

They found that people in countries with less sleep were just as healthy as those in countries with more sleep.

"People who slept closer to their culture’s norms for sleep duration tended to have better overall health," said Dr. Kristin Ou, associate professor at the School of Nursing at the University of British Columbia and lead author of the study.

She added: "This suggests that the ideal amount of sleep is the one that aligns with what is considered appropriate sleep within one’s cultural context."