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."

A new coronavirus strain, designated as NB.1.8.1, is rapidly spreading across several countries, including three popular tourist destinations, prompting the World Health Organization (WHO) to issue an official warning.

Experts warn that this strain may spread faster and more easily than previous variants.

According to the WHO, the new strain accounts for more than 10 percent of all infections and is currently classified as a "variant under monitoring" due to the sharp rise in cases.

Mutated Virus NB.1.8.1 Infects Cells More Efficiently

By the end of April 2025, NB.1.8.1 accounted for about 10.7% of all reported virus sequences – a significant increase from just 2.5% four weeks earlier. This variant is already dominant in Hong Kong and China.

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Lara Herero, associate professor and head of research in virology and infectious diseases at Griffith University, states that the NB.1.8.1 strain can infect cells more efficiently due to multiple mutations compared to earlier strains.

"It is possible that a person infected with the NB.1.8.1 strain is more likely to transmit the virus to another person compared to earlier variants," says Professor Herero.

Current data suggest that this strain spreads more easily and may partially evade immunity from previous infections or vaccination. This could explain its rapid rise in genetic analyses.

However, it is important to emphasize that the WHO has so far not found evidence that NB.1.8.1 causes more severe clinical symptoms compared to earlier variants. Symptoms are generally similar to those of other Omicron subvariants.

Most Commonly Reported Symptoms:

• sore throat
• fatigue
• fever
• mild cough
• muscle pain
• nasal congestion

In some cases, gastrointestinal symptoms such as nausea or diarrhea may also occur.

In addition to China and Hong Kong, a rise in cases has been recorded in Cambodia and Singapore, and the virus has also been detected in Australia, the United States, and potentially the United Kingdom.

The WHO urges countries to remain vigilant and adapt to changes in the epidemiological situation by using COVID-19 management strategies to strengthen protection systems against all respiratory diseases. Member states are encouraged to continue vaccinations in accordance with current guidelines.

The WHO also emphasizes that, based on the current risk assessment, the introduction of travel and trade restrictions is not recommended.

Coffee has numerous health benefits. Most of these positive effects come “thanks to the high caffeine content, a psychoactive or psychostimulant substance that can influence various processes and functions, both cognitive and physical,” says renowned cardiologist Dr. Aurelio Rojas.

There are also other important effects. Long-term studies show that regular coffee consumption is associated with a longer lifespan.

However, most people don’t drink coffee for its health benefits, but because it helps them wake up in the morning or when their energy levels drop during the day. That’s because coffee is considered a metabolic activator that acts similarly (with some limitations) to well-known neurotransmitters like dopamine and adrenaline – writes Nova.

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Famous Cardiology Trick

The caffeine in coffee is a very powerful substance, but for some people, it’s still not enough, so they look for additional ways to get more energy. For such individuals, Dr. Aurelio Rojas, a cardiologist at the Regional University Hospital in Malaga, suggests a trick: add 100% pure cocoa powder to natural coffee.

This provides an extra amount of caffeine, as cocoa also contains caffeine. However, “the amount of caffeine in cocoa depends on the type and quantity of cocoa or chocolate consumed.” For example, “a single piece of pure dark chocolate can contain up to 20 milligrams of caffeine.”

That’s not all. According to the cardiologist, the benefits of adding 100% cocoa powder to coffee are as follows:

Gives extra energy
Increases the feeling of fullness
Reduces the need for sugar intake during the day
Has anti-inflammatory effects on the heart and blood vessels
Stimulates the production of stem cells
Strengthens the immune system

If hair loss is more pronounced or lasts longer than a few months, it would be wise to get blood tests: ferritin, vitamin D, B12, TSH (thyroid gland), and a complete blood count.

Thick and healthy hair, especially as we age, largely depends on nutrition, particularly vitamins. Therefore, if you lack certain vitamins, you may experience increased hair loss, reports Sombor.info.

Here Are the Vitamins You Should Replenish in That Case:

Vitamin D – Its deficiency is often linked to alopecia (hair loss), as it is important for hair follicles.

Vitamin B7 (Biotin) – Essential for hair growth; a deficiency can lead to increased hair loss and brittleness.

Vitamin B12 – Affects the health of red blood cells and oxygen delivery to hair follicles. Deficiency can result in hair thinning.

Iron – Deficiency (often in the form of anemia) is one of the most common causes of hair loss in women.

Zinc – A deficiency can lead to hair loss and poor growth.

Vitamin A – Both too much and too little of this vitamin can lead to hair problems.

Vitamin E – Acts as an antioxidant and supports scalp health.

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To accurately determine your vitamin status, it’s best to get a blood test and consult with a doctor or nutritionist before taking supplements. Vitamins and minerals important for hair health can be replenished in three main ways: through diet, supplements, and proper care. Here's how:

Dietary Sources

Vitamin D

• Sunlight (15–20 minutes daily)
• Fatty fish (salmon, sardines, tuna)
• Eggs (yolk)
• Mushrooms (especially those exposed to UV light)

Biotin (Vitamin B7)

• Eggs (cooked, as raw eggs can bind biotin)
• Nuts (almonds, walnuts)
• Bananas, avocado
• Sweet potatoes

Vitamin B12

• Meat, fish, eggs
• Dairy products
• For vegetarians: supplementation or fortified products (e.g., plant-based milks with added B12)

Iron

• Red meat, liver
• Spinach, lentils, beets
• Pair plant-based iron sources with vitamin C (e.g., lemon, peppers) to enhance absorption

Zinc

• Pumpkin seeds, sesame, chickpeas
• Meat, seafood

Vitamin A

• Carrots, sweet potatoes, dark green leafy vegetables
• Liver (in moderation)

Vitamin E

• Nuts, sunflower seeds
• Vegetable oils (sunflower, olive)
• Avocado

Supplements

Multivitamins specially formulated for hair, skin, and nails often contain B-complex vitamins, zinc, biotin, and vitamin D. Biotin is commonly used in doses of 1000–5000 mcg daily but is not suitable for everyone. Take supplements only on medical advice, as excessive intake of vitamins (especially A and D) can be harmful.

Hair Care as Additional Support

Masks and serums with oils rich in vitamins (argan, castor, coconut oil)

Mild

Lemon water in the morning has become a daily ritual for millions of people around the world, especially among those who want to detox, lose weight, or boost their immunity.

But does lemon water truly have such a powerful effect, or is it just another trend without scientific backing?

Nutritionists point out that lemon water can have beneficial effects – provided it is consumed the right way.

Lemon is rich in vitamin C, stimulates the digestive tract, and may contribute to better hydration. However, it is not a “magic wand,” and its power is often exaggerated. Regularly drinking warm lemon water may help regulate digestion, reduce bloating, and support better liver function.

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Additionally, the acidic environment it creates in the stomach may speed up food breakdown. Still, it’s important to be mindful of your teeth – acids can damage enamel, so it is recommended to drink the beverage through a straw.

Lemon water can be a helpful habit, but only as part of a broader healthy lifestyle. If you expect miraculous results without changing your diet and physical activity – disappointment is inevitable.

The real power is not in the lemon, but in consistency and making healthy choices every day.