The difference between international health insurance and travel insurance is a source of confusion for many soon to be expatriates. Although both are intended for people spending time away from their home country, the intended purpose of each product is different. Not understanding this difference may leave you with the wrong international medical insurance while overseas and unexpected medical expenses. What’s the difference between expat insurance and normal travel insurance? The main difference between expat insurance and normal travel insurance is the duration of coverage and the level of protection provided. Expat insurance provides coverage for a longer period and complete health coverage while travel insurance is intended to cover short-term trips. Normal Travel Insurance provides basic medical coverage and may include benefits such as trip cancellation, lost luggage, and travel delay. International health insurance is designed to provide a comprehensive level of health care to those relocating from their home country for a sustained period of time, whereas travel insurance provides cover for emergency treatment while you are in another country for a shorter space of time. What is travel insurance? Travel insurance is designed to cover you for trips of limited duration. It is intended for holidaymakers and short term trips abroad, and offers protection against travel related issues such as: Cancellations Loss of luggage Loss of personal belongings Emergency medical treatment In terms of medical coverage, travel insurance is intended to provide short-term emergency medical treatment, within your specified area or period of cover. The aim of this is to get you well enough to return home. Travel insurance rarely covers long term medical treatment. If further treatment is required, you will usually be expected to return to your home country. Cover ceases once you are back in your country of residence. What is international health insurance? International health insurance is designed for those living or working overseas for a prolonged period of time. It covers treatment for both emergency and routine healthcare, and provides expats with flexibility in terms of choice of doctor and treatment facility, with the ability to receive treatment anywhere within their region of cover. If you are relocating or if you have a home abroad where you spend a significant amount of time, international health insurance may be required. When experiencing a medical emergency, or even routine medical care, in a country where you are not familiar with the health system, and where you do not speak the language, international health insurance cover will ensure you get the medical attention you need.  International health insurance benefits vary by plan, but often include: Hospital stay Routine check-ups Cover for pre-existing conditions Cover for chronic conditions Choice of medical providers Our standard plans are modular so you can choose the combination of cover that best suits you and your family's needs. In addition to the Core plan, options include: Out-patient treatment  Maternity care Dental care Repatriation The flexible nature of these plans allow you to tailor them to your specific needs, making the right combination of cover for you and your family more financially accessible. Core plan and out-patient plan deductibles offer an opportunity to reduce premiums, as can careful consideration of the region of cover. For example, taking ‘Worldwide excluding USA’ instead of ‘Worldwide’ will alter premium significantly. As an expat, it can be tempting to try to keep costs down by opting to rely on local healthcare when you are abroad. However, should you fall ill, you may find that the local healthcare options do not meet your needs. Depending on where you are moving and your individual circumstances, you may not be entitled to free or subsidised healthcare. Without an expatriate health plan, you may incur expensive medical costs. Before venturing to another country on expat assignment, it is important to weigh your options and ensure that you have a health insurance plan you can rely on. Having the correct cover in place, will provide peace of mind as you settle into your new home. Take a look at our 'differences between international health insurance and travel insurance' plain talking guide. If you would like a quote for expat international health insurance, please click the link below… shorturl.at/xuTcQ 🥳 Join the LuxExpats May Meet-Up! : lu.ma/68ahq59h

Whether you're a dedicated marathoner or just lacing up your sneakers for a light jog, Luxembourg offers an exceptional variety of running tracks to suit every pace and preference. From forest trails to urban loops, the Grand Duchy blends nature and city life, making it a runner’s hidden gem in Europe. Here's your guide to some of the best running tracks in Luxembourg—tailored for locals, expats, and visitors alike. 🏞️ 1. Pétrusse Valley Trail – Luxembourg City One of the most picturesque runs in the capital, the Pétrusse Valley trail winds through a green corridor nestled beneath the city’s historical fortifications. Runners are treated to shaded paths, the gentle sound of the stream, and stunning views of old bridges and viaducts. Distance: ~3 to 5 km (with loops) Surface: Mostly gravel and paved Why run here: Peaceful, scenic, and centrally located 🌳 2. Bambësch Forest Trails – Dommeldange If you prefer a forest run, Bambësch offers a network of well-marked trails that cater to both beginners and experienced runners. The terrain ranges from flat to slightly hilly, ideal for endurance training or a meditative jog in nature. Distance: Multiple trails from 3 to 10 km Surface: Natural forest paths Why run here: Fresh air, quiet surroundings, wildlife sightings 🛤️ 3. Alzette River Route – Pfaffenthal to Hesperange This long riverside path is ideal for distance runners looking to cover more ground. Starting near Pfaffenthal, the trail runs parallel to the Alzette River and continues south past Bonnevoie, eventually reaching Hesper Park in Hesperange. Distance: ~8–10 km one way Surface: Mixed (asphalt, gravel) Why run here: Flat terrain, beautiful river views, perfect for steady pacing 🌆 4. Kirchberg Park & European Quarter Loops For urban runners, Kirchberg provides clean, modern trails through well-landscaped parks, public art installations, and modern architecture. There are wide pavements and pedestrian-only zones, making it both safe and inspiring. Distance: ~5 km loop around Parc Central Surface: Paved Why run here: Wide, well-maintained paths and energetic city vibes 🌄 5. Remich Promenade – Moselle River Located along the Moselle River in the southeast, Remich’s riverside promenade is a flat and relaxing route, especially popular in spring and summer. You’ll be running alongside vineyards and waterfront cafés—perfect for a post-run reward. Distance: Up to 6 km along the river Surface: Paved Why run here: Scenic views, calming atmosphere, wine country charm 🏃‍♀️ 6. Belval and Rockhal Area – Esch-sur-Alzette For runners based in the south, the Belval area offers a unique industrial-chic environment, with routes that circle around university buildings, the Rockhal venue, and steel towers of Luxembourg’s industrial past. Distance: 4–7 km options Surface: Pavement and concrete Why run here: Urban style meets cultural history 🔁 Bonus Tip: Parcours Vita Trails Luxembourg also features several Parcours Vita fitness trails—wooded loops with outdoor exercise stations. These are perfect for runners who want to integrate strength training into their routine. Popular ones can be found in Walferdange and Strassen. 🏅 Final Thoughts Luxembourg may be small, but its diversity of terrain—from wooded valleys to sleek urban parks—makes it a paradise for runners. Whether you crave solitude, scenery, or city energy, there’s a trail to match your pace. So tie up those running shoes, pick your route, and explore the country one stride at a time. 🇱🇺 Join Luxembourg Expats Online for Free : luxembourgexpats.lu Keywords : Running in Luxembourg, best running tracks Luxembourg, Luxembourg jogging routes, scenic running trails Luxembourg, top running paths Luxembourg, running trails Luxembourg City, Bambësch forest run, Pétrusse Valley trail, Alzette River jogging, Remich running route, Luxembourg running guide, where to run in Luxembourg, fitness trails Luxembourg, Luxembourg outdoor activities, Parcours Vita Luxembourg

If you’ve ever dreaded the paperwork or the upfront costs after a doctor’s visit in Luxembourg, there’s good news on the horizon. The National Health Insurance Fund (CNS) is rolling out a new system called ‘Paiement Immédiat Direct’ (PID), and it’s set to make life a lot simpler for patients—especially expats who are still learning the ropes of the local healthcare system. No More Upfront Payments: What PID Means for You Imagine this: you visit your doctor, get the care you need, and only pay your small share of the bill right there—no more paying the full amount and waiting weeks for reimbursement. With PID, the CNS now pays the covered portion of your bill directly to your doctor in real time. For most doctor visits, that means you’ll only pay your personal contribution (usually around 12%), while the CNS instantly covers the rest. For children and teens under 18, even that personal contribution is waived, so their visits are 100% covered. This system is already available at many doctors’ offices and is quickly expanding to major hospitals like the Luxembourg City Hospital Centre. If your doctor hasn’t adopted PID yet, you can simply ask—they might be in the process of joining, and more are signing up every month. Less Paperwork, Faster Service PID isn’t just about saving money; it’s about saving time and hassle. You no longer have to fill out forms, send claims by post, or wait for your reimbursement to hit your bank account. Everything is handled instantly and electronically. After your visit, you’ll receive a statement of services either through your secure online portal (MyGuichet.lu) or by post, depending on your preference. For expats, who might not be familiar with Luxembourg’s health insurance procedures, this is a huge relief. It removes language barriers, cuts out complicated forms, and means you don’t need to worry about missing a step in the reimbursement process. Digital Health Transformation: What’s Next? Starting July 2025, Luxembourg is taking things a step further. All doctors will be required to use standardized digital forms to communicate with the CNS. This means your medical information, prescriptions, and bills will be exchanged securely and efficiently through a national electronic health data platform. The goal? Less bureaucracy, fewer errors, and a smoother experience for everyone. Hospitals are also joining in. The Luxembourg City Hospital is leading the way, converting more of its departments to the PID system every month. Soon, even radiology and emergency services will be covered, making healthcare even more accessible. For anyone living in Luxembourg—especially newcomers—navigating healthcare can be overwhelming. The PID system takes much of the stress out of paying for medical care. No more big upfront costs, no more chasing reimbursements, and no more paperwork headaches. If you haven’t already, ask your doctor about PID. Activate your eDelivery on MyGuichet.lu to get your health statements instantly. And keep an eye out as more hospitals and specialists join the system in the coming months. Luxembourg’s healthcare is already known for its quality. With these digital upgrades, it’s becoming one of the most user-friendly systems in Europe—making it easier for everyone to get the care they need, when they need it. Connect, Belong, Thrive: Your Luxembourg Expats Community in Here - Sign Up Free! luxembourgexpats.lu

If you’ve noticed your favorite Easter chocolates costing more this year in Luxembourg, you’re not alone. Luxembourg chocolatiers, like many across Europe, have been forced to raise prices as cocoa costs have soared to unprecedented levels—nearly €12,000 per tonne, a threefold increase over the past two years. Why Are Cocoa Prices So High? The main reason behind this price hike is a global cocoa crisis. West Africa, which supplies about 70-80% of the world’s cocoa, has faced a “perfect storm” of challenges. Diseases like swollen shoot virus have devastated crops, while unpredictable weather—heavy rains, droughts, and heat waves—linked to climate change have slashed yields in countries like Côte d’Ivoire and Ghana. These two nations alone account for most of the world’s cocoa beans, and their harvests have dropped to multi-decade lows. As a result, the global cocoa supply has shrunk by over 13% in the past year, creating the largest deficit in over 60 years. What Does This Mean for Easter Chocolate? For consumers in Luxembourg, this means Easter eggs and seasonal chocolate treats are noticeably more expensive. Industry data shows that prices for Easter chocolate products in 2025 are, on average, 18% higher than last year. Over the past three years, chocolate prices have climbed by nearly 43%, with much of the increase happening in the last twelve months alone. Chocolatiers are trying to balance rising costs with consumer expectations. While everyday chocolate bars might see smaller price hikes or even reduced sizes (a practice known as “shrinkflation”), seasonal products like Easter eggs are more likely to get direct price increases. That’s because people often buy them as gifts or special treats, making them less price-sensitive—at least for now. How Are Chocolate Makers Responding? Some chocolate makers are shrinking product sizes to soften the blow. For example, popular brands have reduced the number of bars in multipacks or the weight of classic chocolate bars, hoping to avoid sticker shock at the checkout. Others are reformulating recipes to use less cocoa or switching to alternative ingredients, but this can impact taste and quality. Luxembourg’s chocolate market has also taken a hit, with overall sales falling sharply last year. The combination of higher prices and economic pressure means some consumers are buying less chocolate or switching to cheaper alternatives. Will Prices Keep Rising? In the short term, chocolate prices are expected to keep climbing through the rest of 2025, with increases in the 8-10% range likely for many products. However, there are signs that if cocoa prices stabilize or drop later in the year, retail prices could eventually follow—but there’s usually a lag of several months before consumers see relief. What Can Shoppers Do? If you’re looking to save on Easter chocolate, consider shopping early, comparing prices across stores, or opting for smaller or private-label brands. Some consumers in other countries have even switched from traditional Easter eggs to chocolate bars for better value. And while price hikes are frustrating, every purchase still helps support cocoa farmers, many of whom are struggling with the very challenges that have pushed prices up in the first place. This year’s Easter chocolate price hike in Luxembourg is the result of a global cocoa crisis driven by crop disease, climate change, and supply shortages. While prices are high now, there’s hope that as the market stabilizes, the cost of your favorite treats may eventually come down.

The tragic death of former model Mileva Brooks in a Cheltenham gym sauna has cast a spotlight on the potential dangers of sauna use, especially for older adults and those with underlying health conditions. While saunas are often praised for their relaxation and possible health benefits, this incident is a sobering reminder that extreme heat can have serious, even fatal, consequences. What Happened in Cheltenham? Mileva Brooks, aged 75, was found unresponsive in the sauna at Everlast Gym in Cheltenham on August 26, 2022. Despite being rushed to hospital, she died three days later from heatstroke. The inquest revealed that her body temperature had soared to 39.2°C, well above safe levels. There was no evidence of equipment failure or negligence by the gym—she had read the safety notice before entering, and staff responded promptly when other members raised the alarm. The coroner concluded that Mileva died from the effects of heatstroke, with no other medical condition contributing to her death. Understanding Sauna Risks Saunas are generally safe for most healthy people when used properly, but the risks increase with age, certain health conditions, and prolonged exposure. Here’s what can go wrong: Heatstroke: Spending too long in a sauna can overwhelm the body’s cooling mechanisms, leading to dangerously high core temperatures. Symptoms may include confusion, fainting, and loss of consciousness, as seen in Mileva’s case. Dehydration: Sweating in a sauna leads to fluid loss. Without adequate hydration, this can cause dizziness, low blood pressure, and even fainting. Heart complications: The heat puts extra strain on the heart, which can be risky for people with heart disease, uncontrolled high blood pressure, or recent heart attacks. Burns and skin irritation: Prolonged exposure or high temperatures can cause burns or blistering. Medication interactions: Some medications, including transdermal patches, can increase the risk of overheating or interact dangerously with the heat. Who’s Most at Risk? While sauna-related deaths are rare, certain groups are more vulnerable: Older adults, whose bodies may not regulate temperature as efficiently. People with heart disease, low blood pressure, or kidney problems. Those taking medications that affect sweating or heart rate. Anyone consuming alcohol or stimulants, which can impair the body’s response to heat. Mileva Brooks’ story is not isolated. In another case, a woman in her 70s suffered severe heatstroke and multi-organ failure after spending too long in a sauna, requiring nearly two weeks of hospital care. Though she survived, she experienced seizures, liver and kidney injuries, and a heart attack—all triggered by excessive heat exposure. How to Use Saunas Safely If you enjoy saunas, here are some practical tips to minimize risk: Limit your time: Most experts recommend sessions of no more than 15–20 minutes. Stay hydrated: Drink water before and after your sauna session. Listen to your body: Leave the sauna immediately if you feel dizzy, nauseous, or unwell. Avoid alcohol and stimulants: These can impair your body’s ability to handle heat. Check with your doctor: If you have heart problems, low blood pressure, or other health concerns, get medical advice before using a sauna. Never use a sauna alone: If you become unwell, you’ll need someone to help. Takeaway Saunas can be relaxing and even beneficial for many people, but they’re not risk-free. The heartbreaking loss of Mileva Brooks is a powerful reminder to approach sauna use with caution, especially if you’re older or have health issues. Moderation, awareness, and listening to your body are the keys to enjoying saunas safely. Connect, Belong, Thrive: Your Expat Community in Luxembourg - Sign Up Free! luxembourgexpats.lu

Luxembourg is making big moves in healthcare, aiming to recruit over 1,200 new doctors by 2030. If you’re an expat or an international medical graduate, this is an exciting opportunity to build a rewarding career in one of Europe’s most dynamic and multicultural countries. But before you jump in, it’s important to understand the requirements, especially around language, and how Luxembourg stacks up against other European destinations for doctors. Why Luxembourg Needs 1,200 More Doctors Luxembourg is facing a shortage of doctors due to an aging population and a wave of upcoming retirements among its current physicians. The country already relies heavily on foreign-trained professionals, with many doctors and nurses commuting from neighboring countries. To ensure high-quality healthcare for its residents, Luxembourg is investing in recruiting, training, and retaining more medical professionals—making now the perfect time for expats to consider making the move. Language Fluency: The Key Requirement One of the most important requirements for practicing medicine in Luxembourg is language fluency. The country has three official languages: French, German, and Luxembourgish. In medical settings, French is most commonly used, but German and Luxembourgish are also important, especially for patient communication. Here’s what you need to know: • Minimum Level: You must demonstrate at least B2-level proficiency in French, German, or Luxembourgish. This means you can communicate comfortably and professionally. • Proof: You’ll need an official language certificate (like DELF for French or Goethe-Zertifikat for German), or proof that your studies or work experience were completed in one of these languages. • No Exceptions: Even highly qualified doctors cannot practice without meeting the language requirement. How Expats Can Prepare for a Medical Career in Luxembourg If you’re considering this career path, here’s a step-by-step guide: 1. Start Language Training Early Begin learning French (or German/Luxembourgish) as soon as possible. Most expats find French the most practical choice for the healthcare sector. 2. Gather and Translate Your Documents Prepare your medical degree, certifications, and other important documents. If they’re not in one of Luxembourg’s official languages, get them translated by a certified translator. 3. Get Your Qualifications Recognized • EU/EEA/Swiss Nationals: Submit your credentials to the Ministry of Health for recognition. • Non-EU Nationals: You’ll need your diploma recognized, a medical license from an EU country, and a valid residence permit. 4. Secure a Job Offer For non-EU nationals, a job offer is required before moving to Luxembourg. Hospitals and clinics often recruit internationally, so start your search early. 5. Apply for a License to Practice Submit your application, including your CV, certificates, proof of language proficiency, and other required documents, to the Ministry of Health. 6. Register with the National Health Fund (CNS) You’ll need to apply for a healthcare provider code to practice legally. How Luxembourg Salaries Compare to Other European Countries Luxembourg stands out for its high doctor salaries and excellent working conditions. Here’s a simple comparison with other European countries: Luxembourg: • General practitioners: €120,000–€160,000 per year • Specialists: €170,000–€220,000 per year • Median salary: Around €142,000 • Entry-level doctors: From €79,600 • Top specialists: Up to €228,000 Germany: • Residents: €48,000–€70,000 per year • Specialists: €80,000–€120,000 per year (chief doctors can earn more) • Median specialist salary: €146,000 Netherlands: • Residents: €50,000–€70,000 per year • Specialists: €100,000–€180,000 per year • Average specialist salary: €160,000 France: • Hospital doctors: €55,000–€90,000 per year • Private specialists: €150,000–€250,000 per year • Average GP salary: €70,000 United Kingdom: • GPs: Around €73,000 per year • Specialists: Around €136,000 per year Spain: • Junior doctors: €30,000–€40,000 per year • Specialists: €60,000–€90,000 per year Switzerland: • Doctors: CHF 130,000–CHF 200,000 per year • Specialists: CHF 300,000–CHF 600,000 per year Eastern Europe: • Doctors: €10,000–€25,000 per year • Specialists: €40,000–€80,000 per year (private/expat roles) Why Luxembourg Is a Top Choice for Doctors • High Salaries: Luxembourg offers some of the highest doctor salaries in Europe. • Work-Life Balance: Doctors enjoy reasonable working hours, generous leave, and a manageable workload. • Modern Healthcare System: Hospitals and clinics are well-equipped, and the infrastructure is excellent. • Multicultural Environment: With three official languages and a diverse community, expats feel welcome and can integrate easily. • Career Growth: There’s a strong demand for both generalists and specialists, with opportunities in both public and private sectors. • Central Location: Luxembourg is a travel hub, making it easy to explore other European countries on your days off. Things to Consider • Cost of Living: Salaries are high, but so are living expenses, especially for housing. • Language Requirements: Fluency in French, German, or Luxembourgish is mandatory. • Qualification Recognition: Your medical degree and credentials must be officially recognized before you can work. A Real Example A Spanish doctor moved to Luxembourg for a specialist role after reaching B2-level French and getting her qualifications recognized. She now earns nearly double her previous salary, enjoys a better work-life balance, and travels easily across Europe. Actionable Steps for Aspiring Expats • Start language studies now—don’t wait until you’re ready to move. • Take official language exams to prove your proficiency. • Organize and translate all necessary documents early. • Network with other expat doctors in Luxembourg for advice and support. • Explore both public and private sector opportunities. In summary, Luxembourg’s plan to recruit 1,200 doctors by 2030 is a fantastic opportunity for expats looking for high salaries, excellent working conditions, and a vibrant, multicultural lifestyle. With the right preparation—especially around language fluency—you could soon be thriving in one of Europe’s most attractive destinations for medical professionals. Connect, Belong, Thrive: Your Expat Community in Luxembourg - Sign Up Free! luxembourgexpats.lu

Luxembourg has recently confirmed its first case of tularaemia, also known as rabbit fever, after a dead hare found near Junglinster tested positive for the disease in early April 2025. While the overall risk to humans and pets is considered low, local health authorities are encouraging residents—especially expats who enjoy outdoor activities or have pets—to stay alert and follow some simple safety guidelines. Understanding Tularaemia Tularaemia is a bacterial disease that mainly affects wild animals such as hares, rabbits, and rodents, but it can also infect domestic pets and, in rare cases, humans. The disease is sometimes called “hare plague” because hares are particularly susceptible. Infected animals may appear disoriented, lethargic, or lose their natural fear of humans. In chronic cases, they may show weight loss and skin lesions. How Does It Spread? The bacteria responsible for tularaemia can be transmitted in several ways: • Direct contact with infected animals or their remains • Eating undercooked meat from infected animals • Drinking contaminated water • Inhaling contaminated dust • Bites from infected ticks or mosquitoes Even small skin wounds can allow the bacteria to enter the body. For pets, especially dogs and cats, the risk is low but increases if they come into contact with or eat infected wildlife. Recognizing the Symptoms In humans, tularaemia can cause fever, swollen lymph nodes, weakness, headaches, muscle aches, vomiting, diarrhea, and persistent skin sores. In pets, symptoms may include fever and loss of appetite. If you or your pet develop these symptoms after possible exposure, it’s important to contact a doctor or veterinarian promptly. The disease is treatable with antibiotics. What to Do If You Find a Dead Hare or Rabbit Authorities advise against touching dead wildlife. If you must handle a carcass, always wear disposable gloves and a protective mask. Place the remains in a sealed plastic bag and contact the appropriate local authorities for further instructions. Reporting sightings helps health officials monitor and manage the situation. Tips to Protect Yourself and Your Pets • Keep dogs on a leash and prevent them from sniffing or eating dead animals. • Check pets for ticks after outdoor walks, as ticks can transmit the bacteria. • Avoid direct contact with wild animals, especially if they appear sick or disoriented. • Always cook hare or rabbit meat thoroughly. • Disinfect any equipment or materials that may have come into contact with infected animals. Should You Be Concerned? There’s no need for panic. The risk to humans and domestic pets is very low, especially if you follow basic safety precautions. Outbreaks in neighboring countries have mostly been local and limited, and the strain found in Central Europe tends to be less severe. Staying informed and cautious is the best way to protect yourself, your family, and your pets. Enjoying Luxembourg’s Outdoors Safely Luxembourg’s parks and forests are a big part of daily life for both locals and expats. This recent case of rabbit fever is a reminder to stay aware of local health updates, especially if you enjoy hiking, dog walking, or other outdoor activities. By following the advice of health authorities and veterinarians, you can continue to enjoy the country’s natural beauty safely. Connect, Belong, Thrive: Your Expat Community in Luxembourg - Sign Up Free! luxembourgexpats.lu

A new wave of research is shining a spotlight on the Mediterranean diet—not just for heart health and longevity, but for its powerful role in preserving bone strength as we age. If you’re an older adult, especially a woman, looking to protect your bones while managing your weight, this approach could be a game-changer. What the Latest Study Found A recent study followed women aged 55 to 75 who adopted a calorie-restricted Mediterranean diet alongside regular exercise. Over three years, these women not only lost weight but also improved their bone density, particularly in the lower back—a region prone to fractures as we age. This is significant because weight loss, especially through diet alone, often leads to bone loss. But in this case, the combination of a nutrient-rich diet and physical activity actually helped maintain and even boost bone strength. How the Mediterranean Diet Supports Bone Health The Mediterranean diet is packed with foods that naturally support bone health. Think fruits, vegetables, whole grains, beans, seeds, nuts, and plenty of extra-virgin olive oil. Dairy and fish are included in moderation, while red meat and processed foods are kept to a minimum. This eating style delivers essential nutrients like calcium, magnesium, vitamin D, and vitamin K—all crucial for building and maintaining strong bones. Nuts and dairy provide calcium and magnesium, while olive oil offers healthy fats that help reduce inflammation. Antioxidants from fruits and vegetables, such as vitamin C, protect bone cells, and leafy greens like spinach supply vitamin K, which is vital for bone formation. The Role of Exercise Participants in the study didn’t just change their diets—they also committed to daily 45-minute walks and strength-training exercises three times a week. This combination of weight-bearing and resistance activities is known to stimulate bone growth and prevent bone loss, making it a perfect partner to the Mediterranean diet. Why This Matters for Older Adults As we age, bone mineral density naturally declines, increasing the risk of osteoporosis and fractures. For women, especially after menopause, this risk is even higher. Fractures in older adults can lead to serious health complications and loss of independence. That’s why finding sustainable ways to protect bone health is so important. Actionable Steps to Get Started • Embrace the Mediterranean diet: Fill your plate with colorful vegetables, fruits, whole grains, beans, and healthy fats like olive oil. Enjoy fish and dairy in moderation, and limit red meat and processed foods. • Move daily: Aim for at least 45 minutes of walking most days, and add strength-training exercises two to three times a week. • Watch your portions: If weight loss is a goal, consider reducing your calorie intake by about 30% while still enjoying the variety and richness of Mediterranean foods. • Stay consistent: The benefits build over time, so make these habits part of your daily routine. Real-Life Example Imagine Maria, a 68-year-old woman with metabolic syndrome. She starts her mornings with a brisk walk, enjoys Greek yogurt with berries for breakfast, and prepares lunches and dinners centered around vegetables, beans, and grilled fish. She swaps butter for olive oil and snacks on nuts instead of chips. Three times a week, she joins a local strength-training class. After a year, Maria not only feels stronger and more energetic, but her doctor notes improvements in her bone density and overall health. The Bottom Line Combining a calorie-controlled Mediterranean diet with regular exercise offers a practical, enjoyable, and effective way for older women to protect their bones, lose weight, and boost overall well-being. It’s never too late to start—small changes today can lead to stronger bones and a healthier future. References: CNN, News-Medical, Medical News Today, Medscape ------------- Connect, Belong, Thrive: Your Expat Community in Luxembourg - Sign Up Free! luxembourgexpats.lu 

In a world buzzing with notifications and never-ending screen time, it’s more important than ever to unplug. Luckily, Luxembourg offers some truly serene spots to help you switch off and recharge—without Wi-Fi, scrolling, or background noise. Whether you're craving silence, movement, or just space to breathe, here are seven peaceful places to escape the digital grind and reconnect with yourself. 1. Upper-Sûre Lake – Silence by the Water Tucked into the forested hills of northern Luxembourg, this tranquil lake is perfect for a full-day escape. Hike through shaded trails, swim in crystal-clear water, or simply sit by the shore with a book (the paper kind). There’s no better place to quiet the mind and let nature take the lead. 2. Haff Réimech Nature Reserve – Birdsong Over Buzz Located near Remerschen, this nature reserve is a sanctuary for biodiversity—and for your mind. Wander boardwalks through wetlands, listen to the chorus of birds, and leave your phone in your pocket. The meditative rhythm of reeds swaying in the wind is more soothing than any playlist. 3. Berdorf Forest Trails – Deep Green Escape Step into the magical forest near Berdorf and leave your notifications behind. Towering rock formations, mossy paths, and gentle elevation make this area ideal for a screen-free morning hike. You’ll find yourself more present with every step. 4. Gaalgebierg Park – Urban Nature Reset Even in Esch-sur-Alzette, you don’t have to go far to disconnect. Gaalgebierg is a beautifully landscaped park with quiet walking paths, gardens, and even a small animal enclosure. It’s an easy way to fit a nature break into a busy schedule—no scrolling required. 5. Wiltz Garden Terraces – Peace in the Hills The terraced gardens in Wiltz are a lesser-known gem where time slows down. Stroll through artist-designed green spaces and breathe in spring’s fresh air. It's the kind of setting that invites reflection and presence, far away from screens and noise. 6. Alzette River Path – Flow Into the Moment Walk or cycle along the Alzette river, which flows gently through several towns and green valleys. Choose a stretch near Walferdange or Hesperange and follow the water. It’s a low-effort way to move, unwind, and find a slower rhythm without checking your phone every five minutes. 7. Kautenbach – Into the Wild Ardennes If you truly want to go off-grid, head to Kautenbach, a quiet spot in northern Luxembourg where dense woods and hiking trails meet. Hike part of the Escapardenne trail, and you’ll quickly forget what day it is—just follow the birdsong and forest scent. How to Make It a Real Digital Detox Turn off your phone or switch it to airplane mode Leave your smartwatch and earbuds at home Bring a notebook, analog camera, or just your eyes Walk slowly, sit often, and breathe deeply Let go of productivity—just be Luxembourg may be high-tech, but it’s also full of quiet corners where the only thing glowing is the sunlight through the trees. Escape the screen, slow down, and let nature do the rest. 🥳 Join Our April LuxExpats Meet-Up on 24th! : lu.ma/3pxk8euo 🇱🇺 Join Luxembourg Expats Online for Free : luxembourgexpats.lu Keywords: digital detox Luxembourg, nature getaways, screen-free spots, mindfulness, slow travel, outdoor escapes, peaceful places, Luxembourg nature, unplug and relax

Quality sleep is essential for overall well-being, yet many women struggle with getting enough restorative rest. Hormonal changes, lifestyle factors, and stress often contribute to sleep disturbances. By making strategic adjustments to sleep habits and environment, women can significantly enhance their sleep quality. 1. Prioritize a Consistent Sleep Schedule Going to bed and waking up at the same time every day, even on weekends, helps regulate the body's internal clock. Consistency strengthens the circadian rhythm, making it easier to fall asleep and wake up refreshed. 2. Manage Hormonal Fluctuations Hormones play a crucial role in sleep quality. Women experience changes in estrogen and progesterone levels throughout menstrual cycles, pregnancy, and menopause, which can impact sleep. Here are some ways to manage these fluctuations: During menstruation: Avoid caffeine and heavy meals before bedtime to minimize discomfort. During pregnancy: Sleep on your left side with a pillow between your legs for support. During menopause: Keep the bedroom cool and use breathable fabrics to reduce night sweats. 3. Create a Relaxing Bedtime Routine A calming pre-sleep routine signals the body that it's time to wind down. Effective bedtime rituals include: Reading a book (preferably a physical copy to avoid screen exposure). Practicing deep breathing or meditation. Taking a warm bath with Epsom salts to relax muscles. Listening to soft music or white noise. 4. Optimize Your Sleep Environment Your bedroom should be a sanctuary for sleep. Consider these factors: Temperature: Keep the room between 16-19°C (60-67°F) for optimal sleep. Lighting: Use blackout curtains and avoid blue light from screens at least an hour before bed. Mattress and Pillows: Choose a supportive mattress and pillows suited to your sleep position. 5. Limit Stimulants and Heavy Meals Before Bed Caffeine, nicotine, and alcohol can disrupt sleep. Try to: Avoid caffeine at least six hours before bedtime. Have your last meal 2-3 hours before sleeping. Opt for light, sleep-promoting snacks like almonds or herbal tea if you're hungry before bed. 6. Stay Active, But Time It Right Regular exercise promotes better sleep by reducing stress and improving mood. However, intense workouts close to bedtime can be stimulating. Aim for morning or early evening workouts, and choose yoga or stretching at night if needed. 7. Manage Stress and Anxiety Stress is a leading cause of sleep problems. Techniques to reduce stress before bedtime include: Journaling to offload worries. Practicing mindfulness meditation. Using aromatherapy with calming essential oils like lavender. 8. Consider Sleep Supplements (With Caution) If sleep disturbances persist, natural supplements may help: Magnesium: Supports relaxation and muscle recovery. Melatonin: Helps regulate sleep-wake cycles but should be used occasionally. Valerian root: Known for its mild sedative properties. Consult a healthcare provider before trying new supplements, especially if pregnant or taking medications. 9. Seek Medical Advice for Sleep Disorders If sleep difficulties persist despite lifestyle changes, conditions like insomnia, sleep apnea, or restless leg syndrome may be at play. A healthcare professional can diagnose and recommend appropriate treatments. Final Thoughts Improving sleep quality requires a combination of good habits, a sleep-friendly environment, and stress management. By making small yet impactful changes, women can enjoy deeper, more restful sleep, leading to better overall health and well-being. Sweet dreams! 😴✨ 🇱🇺 Join Luxembourg Expats Online for Free : luxembourgexpats.lu Keywords : sleep quality for women, better sleep tips, how to sleep better, improve sleep naturally, women's sleep health, deep sleep tips, sleep hygiene for women, insomnia solutions, best bedtime routine, sleep and hormones, restful sleep strategies, natural sleep remedies, healthy sleep habits, ways to fall asleep faster, sleep improvement techniques

Cockroach milk, derived from the species Diploptera punctata, has been found to be three times more nutritious than cow's milk. --- Cockroaches aren’t typically associated with nutrition, but a peculiar finding from scientific research might change that perception. Derived from the Pacific beetle cockroach (Diploptera punctata), cockroach milk has been hailed as a potential nutritional powerhouse, surpassing cow’s milk in energy content and efficiency. First spotlighted in a 2016 study published in IUCrJ by researchers from the Institute of Stem Cell Biology and Regenerative Medicine (InStem) in India, this insect-derived substance is stirring debate about its role in future food systems. As of March 7, 2025, scientists continue to explore whether it could address global challenges like food security—or if it’s just a quirky scientific footnote. What Exactly Is Cockroach Milk? Unlike most cockroach species, Diploptera punctata is viviparous, giving birth to live young rather than laying eggs. To nourish its offspring, the female produces a milk-like fluid in the form of protein crystals within its brood sac. This isn’t traditional milk—no one’s milking cockroaches in a barn—but a crystalline substance packed with nutrients. The IUCrJ study, a cornerstone of this research, found these crystals contain proteins, fats, sugars, and all nine essential amino acids, boasting over three times the energy content of an equivalent mass of cow’s milk. This discovery has fueled interest in its potential as a dense, sustainable food source. The Nutritional Edge Over Cow’s Milk Cow’s milk has long been a dietary staple, delivering about 150 calories per cup alongside protein and calcium. Cockroach milk, however, offers a different profile. Healthline’s 2020 analysis, referencing the 2016 study, estimates it could provide upwards of 700 calories per cup due to its concentrated nutrient crystals. These crystals release energy slowly, acting like a time-released fuel source—a trait that could combat malnutrition in resource-scarce regions. Plus, being lactose-free, it sidesteps the digestive issues faced by the 65% of people worldwide with lactose intolerance, offering a natural alternative to dairy. Superfood Potential: Promise Meets Practicality The buzz around cockroach milk ties into broader sustainability goals. Insects require far less land, water, and feed than cattle, making them an eco-friendly protein option. The IUCrJ researchers proposed synthesizing these proteins in labs using yeast cultures, a method that could bypass the impracticality of harvesting milk directly from cockroaches. Forbes, in a 2016 piece, noted early taste tests suggesting a mild, cow’s-milk-like flavor—though few have sampled it firsthand. Companies like South Africa’s Gourmet Grubb have even experimented with insect-based “EntoMilk,” hinting at a commercial path forward. But challenges abound. Extracting the milk naturally means dissecting cockroaches at specific life stages, a process too labor-intensive for scale. Lab production via genetic engineering remains costly and untested commercially. Safety is another hurdle—there’s no long-term data confirming it’s safe for humans, especially vulnerable populations like children. And then there’s the “ick” factor: convincing consumers to embrace a cockroach-derived product is a marketing nightmare. A Niche Solution or a Passing Fad? So, could cockroach milk hit your grocery store? Not anytime soon. It’s still a lab curiosity, not a viable product. Nutritionists, like Rhiannon Lambert cited in The Independent in 2018, argue that existing foods meet our needs without insect innovations. Yet, its potential shines in extreme scenarios—think space missions, disaster relief, or famine zones where compact, nutrient-dense options are critical. The slow-release energy could also appeal to athletes or survivalists if production hurdles are overcome. As of March 7, 2025, cockroach milk remains a topic of fascination, rooted in the IUCrJ study’s rigorous findings. It’s a testament to humanity’s search for sustainable nutrition—even from the unlikeliest critters. While it’s not poised to replace cow’s milk yet, its environmental edge and nutritional punch keep it in the conversation. Will “roach latte” become a reality? For now, it’s a speculative leap—but one that science refuses to rule out entirely. --- Join the companion app and social network for expats in Luxembourg - luxembourgexpats.lu

Turmeric, the vibrant yellow spice commonly used in Indian cuisine, has been gaining attention for its numerous health benefits. This article explores 10 evidence-based advantages of incorporating turmeric into your diet. 1. Potent Anti-inflammatory Properties Turmeric contains curcumin, a compound with strong anti-inflammatory effects. It may help manage chronic inflammatory conditions such as arthritis, potentially reducing pain and improving function in people with knee osteoarthritis. 2. Powerful Antioxidant The active compounds in turmeric, particularly curcumin, have antioxidant properties that can neutralize free radicals and protect cells from damage. This may help slow down the aging process and reduce the risk of various diseases. 3. Supports Heart Health Turmeric may lower the risk of heart disease by reducing inflammation and oxidation. Some studies suggest it can improve cholesterol levels and blood pressure, potentially reversing the heart disease process. 4. Enhances Brain Function Research indicates that turmeric may improve memory performance and potentially reduce the risk of neurodegenerative conditions like Alzheimer's disease. It may also help alleviate symptoms of depression. 5. Aids Digestive Health Turmeric has been traditionally used to treat digestive issues. It may help reduce symptoms of indigestion and potentially benefit those with inflammatory bowel conditions like ulcerative colitis. 6. Supports Liver Function Studies suggest that turmeric extract may help prevent the buildup of fat in the liver, potentially benefiting those with non-alcoholic fatty liver disease (NAFLD). 7. Boosts Immune System Curcumin may act as an immune modulator, influencing important immune cells and potentially enhancing the body's ability to fight off infections. 8. May Have Anti-Cancer Properties While more research is needed, some studies indicate that turmeric may have anti-cancer effects, potentially reducing the spread of cancerous cells and contributing to their death in various types of cancer. 9. Alleviates Allergy Symptoms Taking turmeric orally may help reduce symptoms of hay fever, such as sneezing, itching, runny nose, and congestion. 10. Promotes Skin Health The anti-inflammatory and antioxidant properties of turmeric may benefit skin health. It has been traditionally used to treat various skin conditions and may help protect against sun damage. While these benefits are promising, it's important to note that many studies have used high doses of turmeric or curcumin extracts, which may not be achievable through diet alone. Additionally, curcumin is poorly absorbed by the body, so combining turmeric with black pepper or consuming it with fats may enhance its bioavailability. As with any dietary change, it's advisable to consult with a healthcare professional before using turmeric supplements, especially if you have any existing health conditions or are taking medications.

Are you tired of expensive hotel bills and impersonal Airbnb stays? Discover the latest trend in travel that's revolutionizing the way people explore the world: home swapping. This innovative approach to accommodation is not only cost-effective but also offers a unique, immersive experience that traditional lodging options simply can't match. What is Home Swapping? Home swapping is a simple concept with profound implications for budget-conscious travelers. Instead of booking a hotel or rental property, you exchange homes with another traveler. This arrangement allows you to stay in a fully-equipped home at your destination while someone else enjoys your space. The Benefits of Home Swapping 1. Significant Cost Savings One of the most attractive aspects of home swapping is the potential for substantial savings. By eliminating accommodation costs, travelers can allocate their budget to other aspects of their trip, such as dining out, attractions, or extended stays. 2. Authentic Local Experiences Living in a real home in your destination provides a genuine taste of local life. You'll have the opportunity to shop at neighborhood markets, cook in a fully-equipped kitchen, and experience the rhythms of daily life in your temporary community. 3. Comfort and Space Unlike cramped hotel rooms, home swaps often offer more space and amenities. Enjoy separate bedrooms, living areas, and outdoor spaces that make your stay more comfortable and relaxing. 4. Flexibility in Travel Plans Many home swap platforms offer options for non-simultaneous exchanges, giving you greater flexibility in planning your trips. This feature is especially beneficial for those with less predictable schedules. 5. Building a Global CommunityHome swapping fosters a sense of trust and community among participants. Many swappers report forming lasting friendships with their exchange partners, adding a rich social dimension to their travels. How to Get Started with Home Swapping To begin your home swapping journey, consider joining reputable platforms like Love Home Swap or HomeExchange. These websites typically charge annual membership fees and offer insurance options for added security. Tips for Successful Home Swapping 1. Communication is Key: Clearly discuss expectations and house rules with your swap partner before the exchange. 2. Prepare Your Home: Ensure your space is clean, organized, and welcoming for your guests. 3. Be Open-Minded: Consider various destinations and types of homes to increase your chances of finding great swaps. 4. Embrace the Community: Build relationships with fellow swappers to enhance your experience and open up future opportunities. Is Home Swapping Right for You? While home swapping may not suit everyone's travel style, it offers an exciting alternative for those seeking authentic experiences and significant savings. As the sharing economy continues to grow, home exchanges present a compelling option for adventurous travelers looking to explore the world from a local's perspective. Ready to embark on your home swapping adventure? Start exploring your options today and unlock a world of unique travel experiences that won't break the bank. --- Join the Luxembourg Expats community luxembourgexpats.lu

Luxembourg Expats is a premier app and community platform connecting expatriates in Luxembourg. It serves as a hub for expats to socialize, make friends, find housing, explore local businesses, enjoy discounts, and participate in events and meetups. The platform aims to make life easier and more enjoyable for expats in Luxembourg by bringing together various resources and services in one place. Q: Who can join Luxembourg Expats? A: Luxembourg Expats is open to all expatriates living in or moving to Luxembourg, as well as locals interested in connecting with the international community. The platform welcomes individuals, families, and businesses. Q: Is membership free? A: Basic membership is free for individuals. However, there's also a premium Club Membership available for a fee, which offers additional benefits and features. Q: What benefits does the Club Membership offer? A: Club Members enjoy free access to meetup events, exclusive platform features, special discounts from partner businesses, and priority support from the LuxExpats team. Q: How can businesses partner with Luxembourg Expats? A: Local businesses can partner with Luxembourg Expats to reach over 100,000 expats in the region. Partnership opportunities include featuring business profiles, showcasing products and services, displaying housing options, offering exclusive discounts, listing events, and getting spotlighted in stories. Q: How can I find housing through Luxembourg Expats? A: The platform includes a section for real estate listings where you can find housing options suitable for expats. You can browse available properties and connect with landlords or real estate agents. Q: Are there networking events for expats? A: Yes, Luxembourg Expats organizes various meetups and events for the expat community. These events provide opportunities to socialize and network with other expats and locals. Q: How can I stay updated on news and information relevant to expats in Luxembourg? A: The platform features a stories section that showcases news, expat experiences, and information about local entrepreneurs. You can also participate in discussions and forums on the app. Q: Is the Luxembourg Expats app available for both iOS and Android? A: Yes, the Luxembourg Expats app is available for download on both iOS and Android devices. Q: How can I get support if I have questions or issues? A: You can reach out to the Luxembourg Expats team via email at team@luxexpats.lu or by phone at +352 691 100 467. Club Members and business partners receive priority support. Q: Can I list my business on Luxembourg Expats if I offer services relevant to expats? A: Yes, businesses offering expat-friendly services can partner with Luxembourg Expats to list their offerings and reach the expat community. Contact the team to discuss partnership opportunities.

On January 12, 2025, the European Union implemented new regulations for health technology assessments (HTA), marking a significant advancement in healthcare access and decision-making. This regulation, known as Regulation (EU) 2021/2282, aims to streamline the process of evaluating new medicines and medical devices, potentially accelerating patient access to innovative treatments. Key Features of the New Regulation: 1. Joint Clinical Assessments (JCA): The HTA Coordination Group will conduct assessments to determine the relative clinical effectiveness and safety of new health technologies compared to existing ones. 2. Parallel Joint Scientific Consultations (JSC): Collaboration between regulators and HTA bodies to provide scientific advice to technology developers, ensuring that evidence generation meets the needs of both parties. 3. Information Exchange: Improved sharing of data on upcoming applications and future health technologies for better planning and horizon scanning. Implementation Timeline: - January 2025: Initial application to new active substances for cancer treatment and advanced therapy medicinal products (ATMPs). - January 2028: Expansion to include orphan medicinal products. - 2030: Coverage of all centrally authorized medicinal products. - 2026: Assessment of selected high-risk medical devices. Role of the European Medicines Agency (EMA): The EMA will play a crucial supporting role in implementing this regulation: 1. Providing relevant information from regulatory assessments to support JCAs. 2. Collaborating on parallel joint scientific consultations. 3. Exchanging information on upcoming applications and future health technologies. Expected Impact: For 2025, the HTA Coordination Group anticipates conducting: - 17 JCAs for cancer medicines - 8 JCAs for ATMPs This new regulation builds upon existing cooperation between EMA and HTA bodies, aiming to enhance decision-making processes for regulators and HTA bodies while maintaining independent assessments within their respective remits. ema.europa.eu/en/news/new-eu-rules-health-technology-assessments-become-effective -- Join the happy place for expats - Luxembourg Expats luxembourgexpats.lu

Maintaining physical fitness is crucial at every stage of life, but the approach to exercise should evolve as we age. Each life stage comes with unique physical and metabolic changes, necessitating adjustments in workout routines to optimize health and prevent injuries. Here, we explore how to tailor fitness regimens to suit different age groups, ensuring that individuals can stay active and healthy throughout their lives. Childhood and Adolescence (5-18 years) During childhood and adolescence, physical activity is essential for growth, development, and establishing lifelong healthy habits. The focus should be on a variety of activities that promote cardiovascular health, strength, flexibility, and coordination. Recommended Activities: Aerobic exercises like running, swimming, and cycling. Strength training with body-weight exercises such as push-ups and sit-ups. Flexibility exercises like yoga or simple stretching routines. Sports participation, which promotes teamwork and social skills. Encouraging children and adolescents to engage in at least 60 minutes of moderate to vigorous physical activity daily helps in building strong bones, muscles, and cardiovascular endurance. Early Adulthood (19-39 years) In early adulthood, individuals are typically at their physical peak. The goal during this stage is to maintain that peak performance, build strength, and establish a routine that can counteract the beginning of the natural decline in metabolism. Recommended Activities: High-Intensity Interval Training (HIIT) for cardiovascular health and fat burning. Weight training to build and maintain muscle mass. Flexibility and balance exercises such as yoga or Pilates to enhance mobility and prevent injuries. Endurance activities like running or cycling for stamina. Consistency is key, with a recommendation of at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week, along with two days of strength training. Middle Age (40-59 years) As individuals enter middle age, muscle mass and bone density begin to decline, and metabolic rates slow down. The focus shifts to maintaining muscle mass, flexibility, and cardiovascular health, while also managing weight. Recommended Activities: Resistance training to combat muscle loss and improve bone density. Cardiovascular exercises like brisk walking, swimming, or cycling to enhance heart health. Core-strengthening exercises to prevent back pain and improve posture. Flexibility exercises to maintain range of motion in the joints. Incorporating weight-bearing exercises and focusing on joint-friendly activities can help in managing these changes effectively. Adults in this age group should aim for at least 150 minutes of moderate-intensity aerobic activity and muscle-strengthening activities on two or more days a week. Older Adults (60+ years) For older adults, the primary focus is on maintaining independence, functional fitness, and preventing falls. Muscle strength, balance, and flexibility become more critical, along with cardiovascular health. Recommended Activities: Strength training with light weights or resistance bands to maintain muscle mass. Low-impact aerobic activities like walking, swimming, or tai chi to support cardiovascular health without straining the joints. Balance exercises such as standing on one leg or tai chi to prevent falls. Flexibility exercises to keep the joints mobile and reduce stiffness. Older adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, with muscle-strengthening activities on two or more days, and balance exercises at least three days a week. Conclusion Tailoring fitness routines to different life stages ensures that individuals can maintain their health and vitality throughout their lives. By adjusting the type and intensity of exercises, people can prevent age-related decline, enhance their quality of life, and stay active, regardless of their age. Whether you're just starting out or looking to adapt your routine as you age, understanding these tailored approaches can help you stay fit and healthy at every stage of life. Join Luxembourg Expats Community for FREE : luxembourgexpats.lu Keywords : Fitness for all ages, age-specific workouts, tailored exercise routines, lifelong fitness, child fitness activities, adolescent workout tips, early adulthood fitness, middle-aged exercise, senior fitness programs, exercise for different age groups, staying active at any age, customized fitness plans, age-appropriate exercise, fitness routines for seniors, maintaining health through exercise

Luxembourg's insurance system provides extensive coverage for residents and workers, ensuring access to quality healthcare and financial protection. This article explores the various aspects of insurance in Luxembourg, including eligibility, coverage for different groups, and reimbursement procedures. Compulsory Health Insurance In Luxembourg, health insurance is mandatory for all residents and workers. This system ensures universal access to necessary healthcare services, promoting equitable access and maintaining high-quality health services throughout the country. Who is Covered? - Luxembourg citizens - Residents - Cross-border workers - Holders of legal residence permits - Adults and children The statutory health insurance system in Luxembourg covers 99% of its residents. This compulsory system is managed by the Union of Sickness Funds along with nine separate agencies that distribute the general population based on their professional occupation. Registration and Contributions For Employees Employees must be registered with the Centre Commun de la Sécurité Sociale (CCSS) by their employer. The CCSS then registers the employee with the relevant health insurance fund. Insurance contributions are deducted directly from the gross salary by the employer. For Self-Employed Workers Self-employed individuals must take the necessary steps to register with the CCSS as soon as they are established. They can join the CSS directly via MyGuichet. For Family Members Spouses, partners (through marriage or civil union), and children are automatically co-insured with the principal insured at no additional cost. This co-insurance is known as "co-assurance" in Luxembourg. Unemployment Insurance Unemployed individuals in Luxembourg may be eligible for unemployment benefits under certain conditions: - Must have contributed to social security - Must be involuntarily unemployed - Must register as a jobseeker with the Agence pour le développement de l'emploi (ADEM) The duration of benefits is typically equal to the duration of work carried out over the 12 months preceding registration as a jobseeker, with a maximum of 365 days per 24-month period. However, extensions are possible based on age and length of service: | Age        | Length of service | Compensation period | 50+       | 30 years or more  | 24 months | 55+       | 35 and over          | 36 months | 60+       | 40 and over          | 48 months For self-employed individuals, unemployment benefits are available if they have had to stop their activities due to economic and financial difficulties, medical reasons, actions of a third party, or force majeure. They must have worked on a self-employed basis for at least 6 months prior to enrolling as a job seeker and have been registered with Luxembourg social security institutions for at least 2 years. Insurance for Non-Working and Non-Registered Unemployed Individuals For those who are not working and not registered as unemployed in Luxembourg, there are still options to obtain health insurance coverage: Voluntary Health Insurance There are two main types of voluntary health insurance: 1. Voluntary Continued Health Insurance: Available for those previously affiliated with the CCSS but whose affiliation has ceased. Eligibility requirements include: - Luxembourg residency - At least 18 years old - CCSS affiliation for an uninterrupted 6-month period prior to cessation - Application within 3 months of affiliation cessation 2. Voluntary Optional Health Insurance: For those without health insurance and not entitled to voluntary continued health insurance. Eligibility includes: - Luxembourg residency - No other health insurance scheme benefits The cost for voluntary optional health insurance is approximately 117 euros per month. Application Process To apply for voluntary health insurance: 1. Submit an application to the CCSS via mail, email, or fax 2. Provide necessary documentation, including proof of residency and identity 3. If approved, receive a social security card as proof of enrollment Coverage and Waiting Period Voluntary insured persons must be affiliated to social security for a minimum of 3 months before they are entitled to benefits in kind, such as reimbursement of expenses related to health care and medication. Social Welfare Aid For residents with no other insurance options, Luxembourg's social welfare system may provide coverage: - Contact the local social welfare office in your commune - The social welfare office can cover costs of disease, handicaps, or age-related illness, including medical intervention and hospitalization - Eligibility and application processes can be complex, so it's advisable to consult the government's social welfare website for detailed information Reimbursement Procedures In Luxembourg, patients typically pay for medical services upfront and then seek reimbursement. Here's how the process works: 1. Pay for the medical service and obtain a receipt. 2. Submit a claim for reimbursement to the Luxembourg National Health Fund (Caisse nationale de santé, CNS). 3. Include original bills, bank details, and a copy of the European Health Insurance Card with the claim. 4. Reimbursement levels vary between 80% and 100% of the costs. Insurance for Couples For married couples or those in a civil union (PACS): 1. One partner is considered the principal insured. 2. The other partner can be co-insured at no additional cost. 3. Co-insurance is not automatic; a request must be sent to the CNS "Service Coassurance". The process for co-insuring a spouse or partner depends on their previous insurance status and country of origin. Additional Insurance Types Car Insurance Car insurance is mandatory in Luxembourg, with a minimum requirement of third-party insurance (responsabilité civile). More comprehensive options are available, including part comprehensive (tiers personnes) and fully comprehensive (assurance casco) coverage. Home Insurance While not compulsory, home insurance is strongly recommended to protect against risks such as fire, natural disasters, theft, and water damage. Liability Insurance Third-party liability insurance is essential for both individuals and businesses. It's often included in home insurance and covers all household members. Luxembourg's insurance system provides comprehensive coverage for its residents and workers, ensuring access to quality healthcare and financial protection. By understanding the registration process, coverage options, and reimbursement procedures, individuals can make the most of the insurance benefits available to them in Luxembourg. It's important to note that all Luxembourg residents are required to have health insurance, so exploring all available options is crucial to ensure access to healthcare services when needed. We care about expat friendly offerings and are listing some of our partners who are looking forward to haering from you. You can directly message on the platform or contact via the details provided on the page. We can also make personal introductions, if you would like to email us on team@luxexpats.lu Foyer Insurance: luxembourgexpats.lu/local-business/banks-and-insurance/latini--bojcovski-assurances---foyer-1100001543 LaLux Insurance: luxembourgexpats.lu/local-business/banks-and-insurance/vmc3-insurance-agency-for-lalux-assurances --- Join Luxembourg Expats - exclusive network for meeting people and discovering expat friendly businesses, discounts, housing, buy & sell, stories and more luxembourgexpats.lu

Welcome to the LuxExpats Interview Series! Today, we speak with Prof. Rejko Kruger, a leading expert in neuroscience and dementia prevention, about how tools like the PDP Braincoach App are revolutionizing brain health! Luxembourg Expats: Professor KRÜGER, welcome to the Luxembourg Expats interview series. Luxembourg Expats is a community for expats in Luxembourg. We bring together local businesses, services, and people for a happier and easier life in Luxembourg, reaching about 100,000 expats through our various channels. We are delighted to welcome you to the interview series. Today, we are going to talk about yourself, dementia, and also the Brain Coach app. Welcome! Professor Rejko KRÜGER: Thank you very much. My name is Rejko KRÜGER. I'm a neurologist by training, and I came to Luxembourg more than 10 years ago as a professor for clinical and experimental neuroscience. In the meantime, I’m also the Director for Transversal Translational Medicine at the Luxembourg Institute of Health. My work allows me to focus on neurodegenerative diseases and movement disorders, creating a translational pipeline that connects fundamental research, clinical research, clinical studies, integrated healthcare, and prevention of neurodegenerative diseases. Luxembourg Expats: That’s fantastic. So, 10 years ago, you joined Luxembourg. You are part of the expat community here. Before we jump into your work, tell us how Luxembourg happened at that time. Professor Rejko KRÜGER: It was an opportunity to come to Luxembourg. You may know that the research environment here is still developing, and the university was quite new at that time. In fact, I’ve accompanied almost half of the University of Luxembourg’s lifespan, as it’s just over 20 years old now. At that time, Professor Rudi Balling had founded the Luxembourg Centre for Systems Biomedicine, and he needed someone to connect research to healthcare, ensuring that discoveries could impact patient care. I found that challenge very attractive. At the time, I was working in Tübingen, Germany, at the university clinic and the Hertie Institute for Clinical Brain Research. The opportunity to bring academic knowledge into a developing medical education and healthcare system in Luxembourg was compelling. Luxembourg Expats: So, you’ve been part of this development alongside the university. What have been the key developments over the last 10 years since you joined? Professor Rejko KRÜGER: The major development has been creating an interdisciplinary spirit and inter-institutional collaboration, which generated critical mass around key topics. At the time, we were able to establish the National Centre for Excellence in Research on Parkinson’s Disease, funded by the national funding agency. This brought together the University of Luxembourg, the Luxembourg Institute of Health, the Laboratoire National de Santé, the Integrated Biobank of Luxembourg, and hospitals like the CHL, where we founded the first Parkinson’s Research Clinic. This initiative invited people with Parkinson’s and healthy controls from Luxembourg and the greater region to join our research. This collaboration became a model for advancing other diseases and research areas. Luxembourg Expats: That’s incredible. Silos are a common challenge in research. It’s great to hear how integration can lead to meaningful results. Today, we’re going to talk about dementia and the Brain Coach app. Can you tell us about the origins of the app and how it came about? Professor Rejko KRÜGER: Certainly. To give some context, the National Centre for Excellence in Research allowed us to advance our understanding of neurodegenerative diseases. However, we always aimed to impact everyday healthcare experiences. One significant initiative was piloting an integrated care network for Parkinson’s Disease, called ParkinsonNet, benchmarked from the Netherlands. This evolved into an integrated neurodegenerative disease management system in Luxembourg. I’ve also been coordinating the National Dementia Plan, focusing on prevention. We invite people with mild cognitive impairments to undergo neuropsychological assessments and map their individual risk factors. Research has identified 14 modifiable risk factors for dementia. Addressing these could prevent up to 45% of all cases. The Brain Coach app emerged as a tool to act earlier. Many of these risk factors are best addressed in midlife. We partnered with Maastricht University in the Netherlands to adapt their Brain Coach app to Luxembourg. It’s available in French, German, and English, and provides a personalized approach to raising awareness and encouraging small, impactful lifestyle changes. The app is free and available on Google Play and the App Store. Luxembourg Expats: That’s impressive. Let’s take a step back. Talk to us about dementia—the scale of the problem globally and in Luxembourg. When should someone start thinking about it? Professor Rejko KRÜGER: Dementia is a global challenge. As we age, the risk of neurodegenerative diseases like dementia and Parkinson’s increases. Globally, the number of people affected is growing. For example, the number of people with Parkinson’s will double in the next 20 years, and Alzheimer’s cases are also on the rise. Early signs of dementia often include forgetfulness. We encourage anyone with concerns to talk to their general practitioner, who can refer them to our dementia prevention program. This program provides neuropsychological testing and lifestyle recommendations to slow or prevent progression. Luxembourg Expats: What age should people start thinking about prevention? Is it in their 30s, 40s, or later? Professor Rejko KRÜGER: Research shows that the processes leading to dementia often start 10 to 20 years before diagnosis. For example, Alzheimer’s can be detected through specific markers in cerebrospinal fluid or blood years before symptoms appear. This means prevention should begin in midlife. Education is a key modifiable risk factor. Longer formal education reduces dementia risk. Cognitive and social activities also help by building brain reserve capacity. Luxembourg Expats: For someone new to the app, can you explain the user journey from signing up to daily use? Professor Rejko KRÜGER: The app is personalized. Users start by entering their name and contact details, which are data-protected. They complete an initial questionnaire to map potential risk areas. Based on this, users receive daily “nuts,” which are tasks, quizzes, or challenges tailored to their profile. For example, users might be asked to cook a healthy recipe, go on a hiking tour, or learn about evaluating food labels. Each identified risk factor is addressed with 15 unique nuts. The app encourages small, impactful lifestyle changes. Luxembourg Expats: What’s the current status of the app? Are people using it? Professor Rejko KRÜGER: We’ve received positive feedback across language groups and are currently in a stepwise launch. We’re refining the app based on user feedback and plan to release revised versions as new research emerges. Each update will integrate the latest findings on modifiable risk factors. Luxembourg Expats: Can you highlight a few modifiable risk factors? Professor Rejko KRÜGER: Healthy eating is crucial, such as the Mediterranean or Northern European diets with more fish. Social integration is another key factor—attending events, going to the cinema, or engaging in group activities helps prevent dementia and combats depression, which is also a risk factor. Luxembourg Expats: That’s fascinating. Thank you for sharing your insights and this impactful work. The Brain Coach app sounds like an excellent tool for promoting awareness and prevention. 🎥 Watch the Full Interview Here : youtu.be/JqJXGPY3CvQ?feature=shared 🧠 Learn More About The BrainCoach App Here : shorturl.at/3qCjn 🌟 Stay Tuned for More Interviews, Webinars, and Events! Keywords : Brain Coach app, Prof Rejko KRÜGER, dementia prevention, Luxembourg Expats, neurodegenerative diseases, Parkinson's research, National Dementia Plan, modifiable risk factors, healthy lifestyle, Mediterranean diet, social integration, personalized healthcare, Maastricht University, integrated care network, neuropsychological assessment, Alzheimer's prevention.

Luxembourg's 2025 job market is shaping up to be an exciting landscape for skilled professionals, with expanded opportunities and streamlined visa policies. Here's a more detailed look at the key aspects: Emerging Professions and Salary Ranges The job market in Luxembourg for 2025 is set to feature several cutting-edge roles: - AI Ethics Specialists: €75,000 - €110,000 - Blockchain Developers: €90,000 - €150,000 - Carbon Footprint Analysts: €70,000 - €100,000 - Electric Vehicle Infrastructure Engineers: €80,000 - €120,000 - Genomic Data Scientists: €100,000 - €160,000 - Circular Economy Strategists: €80,000 - €120,000 These emerging professions complement the already in-demand roles such as: - UX/UI Designers: €70,000 - €110,000 - Cybersecurity Experts: €120,000 - €200,000 - Fintech Specialists: €100,000 - €160,000 - Sustainability Consultants: €80,000 - €130,000 Updated Visa Policies Luxembourg has made significant changes to its work visa policies for 2025: 1. The EU Blue Card salary threshold has been lowered to €58,968 annually, making it more accessible for highly skilled non-EU workers. 2. The work visa application process is being digitalized, allowing for online submissions and faster processing times. 3. The Seasonal Work Visa has been expanded to include industries like renewable energy and tourism. Job Search Resources Job seekers can explore opportunities through various platforms: - ADEM (National Employment Agency) - Guichet.lu - Jobs.lu - Moovijob (organizes recruitment events) - LinkedIn and Monster Luxembourg Economic Outlook Luxembourg's tech sector is experiencing significant growth, contributing 8% to the GDP in 2022 and expected to reach 10% by 2025. Tech employment has increased by 15% since 2020, creating thousands of new opportunities. Language Requirements While knowledge of French or German can be beneficial for career growth, many roles, especially in the tech sector, are open to English-speaking professionals. Government Support The Luxembourg government is actively supporting the growth of its job market through initiatives like the Digital Skills Bridge Program, which helps professionals upgrade their tech skills. Luxembourg's 2025 job market offers a unique blend of innovation, competitive salaries, and a multicultural environment, making it an attractive destination for skilled professionals across various sectors.

Recent and interesting updates for Luxembourg's Expats. Let's know what's happening in Luxembourg that's relevant for us. Health - Luxembourg's Growing Healthtech Scene: Luxembourg is becoming a hub for innovation in healthcare, with advancements in AI-driven platforms, digital medical devices, and secure health data exchange systems. Events like Healthcare Week Luxembourg (HWL) have fostered collaboration among healthcare professionals and tech innovators. Notable companies such as AkknaTek and Arspectra are leading in fields like ophthalmology and augmented reality for medical applications. - Clinical Research Recognition: Luxembourg recently celebrated the winners of its 2022-2024 Clinical Research Programme, highlighting the country's commitment to advancing medical research. - Influenza Cases Surge: The Health Directorate reported a 66% increase in influenza cases this season, emphasizing the importance of vaccinations and preventive measures. Travel - Tourism Surge with Visa-Free Access: Luxembourg has seen a significant rise in tourism, with visa-free access extended to 94 countries, including the U.S., Canada, and Brazil. This policy contributed to a record-breaking 1.4 million tourist arrivals in 2023. Popular attractions include the UNESCO-listed Old Town, Vianden Castle, and the Moselle Valley wine region. - Free Public Transport Expansion: Luxembourg’s unique free public transport system will soon extend to neighboring areas in France, making cross-border travel even more convenient for residents and visitors. - Pelosi's Visit Highlights Healthcare Excellence: Former U.S. House Speaker Nancy Pelosi received treatment at Hospital Kirchberg after an injury during her visit to Luxembourg for the 80th anniversary of the Battle of the Bulge. This incident underscores the high-quality healthcare available in the country. Community and Lifestyle - Christmas Festivities: The holiday season is vibrant in Luxembourg, with Christmas markets like Christkindlmarkt offering handcrafted gifts and traditional treats like Glühwein. Expats can also enjoy unique traditions such as St. Nicholas’ Day celebrations on December 6th. - Electric Vehicle Growth: Luxembourg has seen a 17% increase in electric vehicle sales this year, reflecting its push towards sustainable mobility solutions. - Charity Events: Recent charity initiatives include SOS Villages d'Enfants Monde's Gala Concert and donations by Belle Etoile shopping center to local foundations, showcasing Luxembourg's strong community spirit.

Approaching New Year’s Resolutions with a Healthy Mindset The New Year often feels like a blank slate—a time to reflect, set goals, and commit to self-improvement. However, studies show that 80% of New Year’s resolutions fail by February. Why? Unrealistic expectations, lack of planning, and all-or-nothing thinking often derail good intentions. The key to lasting success lies in approaching resolutions with a balanced, healthy mindset and using effective tools to stay on track. 1. Start with Reflection Before setting goals, take time to evaluate the past year. Ask yourself: What went well? What could have gone better? What are the lessons learned? This practice helps you identify areas for improvement without dwelling on failures. Instead of resolving to "fix" yourself, frame goals as opportunities for growth. 2. Set SMART Goals The SMART framework—Specific, Measurable, Achievable, Relevant, and Time-bound—can transform vague resolutions into actionable plans. For example: Instead of “Get healthy,” try “Exercise for 30 minutes, three times a week.” Instead of “Save money,” try “Save €50 per week toward a vacation fund.” Breaking big goals into smaller milestones keeps progress measurable and manageable. 3. Focus on Progress, Not Perfection One of the most common pitfalls is striving for perfection. A slip-up doesn’t mean failure—it’s part of the process. Celebrate small wins, and if you stumble, view it as a learning opportunity. For instance, if you miss a workout, adjust your schedule rather than giving up entirely. 4. Use Tools to Stay Organized Leverage technology and other resources to support your resolutions: Habit Tracking Apps: Apps like Habitica or Streaks gamify habit-building and keep you accountable. Goal-Setting Planners: Tools like the Passion Planner help you visualize and break down goals. Community Support: Join groups or forums to stay motivated—whether it’s a fitness class, a book club, or an online accountability partner. 5. Prioritize Wellness Goals The best resolutions contribute to your overall well-being: Physical Health: Incorporate regular exercise, balanced meals, and quality sleep. Mental Health: Commit to mindfulness practices, journaling, or seeking therapy if needed. Social Connections: Strengthen relationships by setting goals to spend more time with loved ones. 6. Reassess and Adjust Regularly Goals may need tweaking as the year progresses. Schedule monthly check-ins to evaluate your progress and adjust as necessary. Life is dynamic, and so are your resolutions. 7. Reward Yourself Celebrate milestones with rewards that align with your goals, such as buying a new book, treating yourself to a spa day, or taking a weekend trip. Rewards create positive reinforcement, keeping you motivated. Conclusion New Year’s resolutions don’t have to be overwhelming or doomed to fail. By approaching them with a healthy mindset, breaking them into manageable steps, and using tools to stay on track, you can make meaningful, lasting changes. Remember, the journey is just as important as the destination. Top SEO Keywords: New Year’s resolutions, healthy mindset, goal-setting tools, SMART goals, habit-tracking apps, wellness goals, personal growth, self-improvement, goal-planning strategies.

Mindful eating is more than just a trend; it’s a powerful practice that connects us to our food, promoting health and self-awareness. For women, mindful eating offers unique benefits, addressing busy lifestyles, emotional eating, and nutrition tailored to various life stages. What is Mindful Eating? Mindful eating involves fully engaging with the act of eating—savoring every bite, acknowledging hunger and fullness cues, and choosing food that supports overall well-being. It’s about eating with intention and awareness, not restriction or judgment. Benefits of Mindful Eating for Women Supports Hormonal Health By paying attention to nutrient-dense foods, mindful eating helps balance hormones during life stages like menstruation, pregnancy, and menopause. Addresses Emotional Eating Mindfulness helps identify emotional triggers for eating, encouraging healthier coping mechanisms. Improves Digestion Eating slowly and chewing thoroughly reduces bloating and improves nutrient absorption. Encourages a Positive Body Image Mindful eating focuses on how you feel rather than how you look, fostering self-acceptance. Simple Tips to Practice Mindful Eating Eliminate Distractions Turn off screens and focus on the flavors, textures, and aromas of your food. Eat Slowly Take smaller bites, chew thoroughly, and savor each bite to notice when you’re full. Listen to Your Body Eat when you’re truly hungry and stop when you’re satisfied, not stuffed. Plan Balanced Meals Include lean proteins, healthy fats, whole grains, and plenty of colorful vegetables for a balanced diet. Practice Gratitude Reflect on where your food comes from and the effort that went into making it. Mindful Eating Beyond the Plate Mindful eating isn’t just about food; it’s about building a healthier relationship with yourself. Regular practices like meditation, yoga, and journaling can complement mindful eating by promoting emotional balance and self-awareness. Final Thoughts For women navigating the demands of modern life, mindful eating is a transformative practice that nurtures both physical and emotional health. By slowing down and truly connecting with your food, you can make choices that nourish your body and empower your mind. Keywords : mindful eating, mindful eating for women, women's wellness, healthy eating habits, emotional eating solutions, nutrition for women, self-care eating, eating mindfully tips, women's health eating.

Cigna Healthcare has introduced a new wellbeing initiative aimed at supporting expatriates and globally mobile individuals. This program is designed to address the unique challenges faced by those living and working abroad, focusing on their overall health and wellness. The initiative likely includes a range of services and resources tailored to the specific needs of expats, such as: 1. Mental health support: Recognizing the stress and potential isolation that can come with living in a foreign country. 2. Physical health resources: Providing access to healthcare services and information in different locations. 3. Cultural adaptation assistance: Offering tools to help expats navigate cultural differences and adjust to new environments. 4. Digital health solutions: Implementing technology-driven services for easy access to healthcare information and support, regardless of location. 5. Preventive care programs: Encouraging proactive health management through regular check-ups and wellness activities. By launching this initiative, Cigna Healthcare demonstrates its commitment to addressing the holistic wellbeing of expatriates, acknowledging that their health needs often extend beyond traditional medical care. This program aims to enhance the overall experience of living and working abroad by providing comprehensive support for both physical and mental health. As the global workforce continues to evolve, with more people choosing to work internationally, such initiatives from major healthcare providers like Cigna are likely to become increasingly important in supporting the expat community. itij.com/latest/news/cigna-healthcare-launches-new-wellbeing-initiative-expats

Luxembourg, known for its stunning landscapes and charming urban scenery, offers a variety of running routes that cater to all levels of fitness. Whether you're an experienced runner or just starting out, this country’s picturesque trails, parks, and urban circuits provide the perfect backdrop for a refreshing run. Here’s a guide to some of the best running routes in Luxembourg. 1. Pétrusse Valley Park Located in the heart of Luxembourg City, Pétrusse Valley offers a scenic, green escape from the urban bustle. The valley stretches along the Pétrusse River, providing several trails that wind through lush greenery and under historic bridges. The elevation changes offer a good mix of flat stretches and hills, making it a great choice for runners looking to add variety to their workout. Distance: 5-10 km (depending on the route chosen) Terrain: Mostly paved with some dirt paths Highlights: Panoramic views of the city's famous fortifications and viaducts, peaceful natural surroundings 2. Kockelscheuer Lake Kockelscheuer is a popular recreation area located just outside Luxembourg City. The trail around the lake is a flat, circular route, perfect for runners looking for an easy yet scenic run. The area also features several interconnected paths, allowing you to extend your run if desired. Distance: 3.5 km (lake loop) Terrain: Flat, paved paths Highlights: Tranquil lakeside views, surrounded by wooded areas, ideal for an early morning or evening run 3. Grünewald Forest For trail running enthusiasts, the Grünewald Forest is an excellent option. Located northeast of Luxembourg City, this expansive forest features a network of trails that vary in length and difficulty. Runners can enjoy the tranquility of nature, with dense woods and occasional wildlife sightings. The forest’s soft trails are also gentle on the knees, making it a popular spot for longer runs. Distance: Varied (5-15 km depending on the route) Terrain: Forest paths, some hills Highlights: Dense forest, peaceful environment, excellent for long-distance runners 4. Kirchberg Plateau Kirchberg is known for being Luxembourg’s financial and European district, but it also offers a great running route for those who prefer urban settings. The area boasts wide, well-maintained paths and modern architecture. The Route d'Echternach and surrounding streets offer smooth, flat surfaces, making it a convenient choice for city runners. Distance: 5-8 km Terrain: Paved roads and paths Highlights: Modern cityscape, European institutions, and contemporary art installations along the way 5. Alzette River Trail For a longer run, the trail that follows the Alzette River is a top choice. This route takes runners from the city center into more rural areas, following the river’s meandering path. It’s a great way to combine urban and countryside running, offering a peaceful retreat from city life. Distance: 10-12 km Terrain: Paved and gravel paths Highlights: Serene river views, countryside charm, and lush greenery 6. Mullerthal Trail Known as "Little Switzerland," the Mullerthal region offers some of the most breathtaking running trails in Luxembourg. Famous for its rock formations, dense forests, and picturesque villages, the Mullerthal Trail is perfect for runners looking to explore nature. While it is typically a hiking route, runners who enjoy trail running will find it an exhilarating challenge. Distance: Various loops up to 37 km Terrain: Rocky, uneven trails with significant elevation changes Highlights: Stunning rock formations, dense forests, and panoramic views 7. Upper Sûre Lake If you're looking for a more remote and peaceful running experience, the Upper Sûre Lake in northern Luxembourg is a fantastic option. The loop around the lake is surrounded by hills and forests, offering breathtaking views and a challenging workout. Distance: 10-15 km Terrain: Paved and dirt paths, hilly terrain Highlights: Beautiful lake views, peaceful setting, opportunities for a refreshing post-run dip 8. Cloche d'Or to Gasperich Park Located in the southern part of Luxembourg City, Cloche d'Or is a newly developed district with wide paths and an excellent connection to the sprawling Gasperich Park. The park itself is a runner's paradise, offering well-maintained trails that loop around lush meadows and ponds. The combination of urban and park running is perfect for a mid-distance run. Distance: 5-7 km Terrain: Flat, paved paths Highlights: Modern architecture, large open spaces, peaceful park atmosphere Tips for Running in Luxembourg: Weather: Luxembourg’s weather can be unpredictable, especially in autumn and winter. Always check the forecast before heading out and dress accordingly. Be prepared for occasional rain. Safety: Luxembourg is generally very safe, but it’s always a good idea to run during daylight hours and stay aware of your surroundings, especially on isolated trails. Hydration: Luxembourg has many public fountains where you can refill your water bottle, particularly in parks and along popular running routes. Running Groups: If you prefer social runs, there are several running groups in Luxembourg for all levels. Parkrun Luxembourg, for example, organizes free, weekly timed 5k runs in various locations across the country. Conclusion Luxembourg is a haven for runners, offering a diverse range of routes from urban circuits to forest trails. Whether you're a casual jogger or an experienced marathoner, the country’s varied terrain and stunning scenery will keep you motivated. So lace up your running shoes and explore Luxembourg’s best running routes! 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Autumn in Luxembourg transforms the Grand Duchy into a tapestry of vibrant reds, oranges, and yellows. For expats looking to immerse themselves in nature and explore the country's picturesque landscapes, there's no better time to hit the trails. Here are the top five scenic autumn hikes that showcase the best of Luxembourg's natural beauty. 1. Mullerthal Trail – Route 1 (Little Switzerland) Overview: Known as Luxembourg's "Little Switzerland," the Mullerthal region offers rugged cliffs, dense forests, and enchanting rock formations. Highlights: Schiessentümpel Waterfall: A charming waterfall with a quaint stone bridge, perfect for photo opportunities. Rock Formations: Explore unique geological formations like the Labyrinth and the Perekop. Autumn Foliage: The beech and oak forests provide a stunning canopy of colors. Practical Information: Length: Approximately 38 km (can be broken into shorter segments). Difficulty: Moderate. Starting Point: Echternach, accessible by public transport. Tips: Wear sturdy hiking boots due to rocky terrain. Maps are available at local tourist offices. 2. Circular Walk Around Upper-Sûre Lake Overview: This trail circles the Upper-Sûre Lake, offering serene water views framed by rolling hills and forests. Highlights: Lake Views: Panoramic vistas of the lake reflecting autumn hues. Wildlife: Keep an eye out for local fauna like deer and various bird species. Cultural Sites: Visit the Esch-sur-Sûre castle ruins overlooking the village. Practical Information: Length: Approximately 15 km. Difficulty: Easy to moderate. Starting Point: Insenborn or Lultzhausen villages. Tips: Ideal for a leisurely day hike. Picnic spots are available along the route. 3. The Our Valley Trail Overview: Nestled in the Ardennes, the Our Valley offers a mix of dense forests, river landscapes, and historical sites. Highlights: Vianden Castle: One of Europe's most beautiful feudal residences. Scenic Vistas: Overlooks of the meandering River Our amid colorful forests. Historical Sites: World War II memorials and quaint villages. Practical Information: Length: Varies; popular routes range from 10 to 20 km. Difficulty: Moderate. Starting Point: Vianden town, accessible by bus. Tips: Combine the hike with a visit to Vianden Castle. Check opening hours in advance. 4. Wenzel Circular Walk – Luxembourg City Overview: A blend of urban and natural landscapes, this trail takes you through the historic Grund district and along the Alzette River. Highlights: UNESCO World Heritage Sites: Explore the ancient fortifications and ramparts. Autumn Colors in the City: Parks and riverbanks ablaze with fall foliage. Cultural Experience: Pass by museums, galleries, and the old quarters. Practical Information: Length: Approximately 5.5 km. Difficulty: Easy. Starting Point: Bock Promontory in Luxembourg City. Tips: Suitable for all ages. Perfect for a half-day excursion with plenty of spots to stop for coffee or a meal. 5. Haff Réimech Nature Reserve Overview: Located near the Moselle River, this area is a haven for birdwatchers and nature enthusiasts. Highlights: Wetlands and Ponds: Picturesque water landscapes surrounded by reed beds. Bird Watching: Migratory birds frequent the area during autumn. Wine Country: Proximity to vineyards; consider a wine tasting after the hike. Practical Information: Length: Various trails ranging from 3 to 10 km. Difficulty: Easy. Starting Point: Remerschen village, accessible by car or bus. Tips: Bring binoculars for birdwatching. Combine the hike with a visit to local wineries. General Tips for Autumn Hiking in Luxembourg: Weather Preparedness: Autumn weather can be unpredictable. Dress in layers and carry waterproof gear. Trail Information: Check the latest trail conditions and any potential closures. Respect Nature: Stay on marked paths to protect flora and fauna. Public Transport: Luxembourg offers free public transportation nationwide, making it easy to reach many of these trails. Embrace the crisp air and the breathtaking scenery that autumn brings to Luxembourg. Whether you're a seasoned hiker or just looking for a pleasant day out, these trails offer something for everyone. So lace up your hiking boots and experience the natural beauty that awaits just beyond your doorstep. Keywords : Luxembourg autumn hikes, scenic trails Luxembourg, expat hiking Luxembourg, Mullerthal Trail Luxembourg, Upper-Sûre Lake hiking, Our Valley trail, Vianden Castle hike, Wenzel Walk Luxembourg, Haff Réimech Nature Reserve, autumn foliage Luxembourg, best hikes Luxembourg, outdoor activities Luxembourg, Luxembourg nature trails, hiking for expats, Luxembourg walking routes

Today we are thrilled to sit down with Eulalia Codipietro, the founder of MoveToJoy and Co-Author of the upcoming book "Unlocking Success," alongside Jack Canfield. With over 20 years of experience across multiple industries, Eulalia has mastered the art of transformation, helping women and organizations unlock their potential through the power of joy. Her unique approach combines mindset strategies, creativity, and resilience, offering a path to personal and professional fulfillment. In this interview, Eulalia will share insights into her coaching philosophy, her journey as a co-author in her upcoming book, and how joy can be the key to achieving lasting success! LE : Hello Eulalia! We are so grateful to get this opportunity with you. Would you like to begin by briefly introducing yourself and MovetoJoy to our audience? Eulalia : Sure! My name is Eulalia and I am originally Italian and naturalized as Luxembourger a few years ago. I have been living in Luxembourg for over 20 years now, where I have been evolving ever since both as a professional and as an individual. MoveToJoy is my coaching brand where I help career-oriented women to embrace a winning mindset, empower themselves and expand to live fulfilling lives. I also help organizations, where I can play a role of consultant and coach at the same time, to foster team collaboration and productivity. My angle is Joy as this is the most expanding and powerful emotion. LE : Can you share how your journey led to the founding of MoveToJoy? Eulalia : I have been connected to Joy since a kid, despite the challenges which I had to face during my younger years. In the last 15 years I have experienced very hard emotional challenges leading me to serious health issues. And they turned out to be my full come back to Joy. I relate this journey in my book, Becoming a Champion of Joy, where I use my personal events to illustrate mindset hacks and how joy can help women (but everyone, really), to develop and stabilize positive beliefs in a way that life turns for the better. LE : That is so interesting - How did you discover that joy was the key ingredient to lasting success in your life and coaching philosophy? Eulalia : As I mentioned, Joy was always an emotion that I connected with as a kid, and that helped me extract the learnings from every experience, irrespective of the outcome. The moment your life is connected to inner Joy and that you are able to deploy your best version of yourself, life becomes so much easier. LE : What inspired you to focus on helping career-oriented women navigate transitions and reinventions in their professional lives? Eulalia : I believe women are the most vulnerable and most critical human assets. I said vulnerable, though, not victims. I think they have huge potential and ability to strive through their lives, and this comes by cultivating self-esteem, self-worth, self-empowerment, and independence. Transitions and reinventions usually manifest at the cross-road with major life shifts - be it a move to another country, a change in the family setting, a change in health condition or a divorce. These are all moments where women are vulnerable and where career decisions are made, which will influence their future. The idea is to support women in making the best decisions in a way to preserve their professional development and make them less vulnerable to life events. LE : And what would be your top advice for women currently feeling stuck in their careers but unsure of how to take the first step toward change? Eulalia : Hhhmm… We feel stuck usually either because we do not see where we want to go, or because we do not know how to go there. The first thing, is to clarify the reason for this feeling, going to the root of whether the state of fog relates to the what or the how. Then, to ask yourself, “what is the first thing I can do now to move past this situation?”. And start from there. LE : MoveToJoy is founded on the values of self-worth, excellence, and integrity - how do they shape your coaching approach? Eulalia : My founding values encompass 5 dimensions that move around Engagement which is meant to be authentic (uncover the true self), empowering (developing self-worth and dare to shine), ethical (self-respect and social integrity), driven to excellence (delivering impactful results) and sustainable (achieving a meaningful balance). With this type of engagement I help women to develop towards their best empowered version and dare to shine their light. LE : Having transitioned between various industries and roles, how do you handle the uncertainties and challenges that come with career changes? Eulalia : There are two sides to it. Within myself: by deploying a growth mindset, managing risks, and planning to execute within deadlines. With my clients: by making sure to effectively communicate and find added-value solutions. It’s a blend of coaching and consulting/project managing skills. LE : I am sure many of our readers are curious about your experiences working with expats - have you come across any unique struggles they might face? Eulalia : Depending on their personal background, expats may face one or multiple challenges, like: cultural shock/integration, networking and creating a positive social circle, finding suitable professional paths, and, if they have kids, set up the environment to raise them - whether that is receiving help at home, schools or doctors. LE : You have a book coming out soon called “Unlocking Success” which you have co-authored - what inspired you to write the book? Eulalia : The book is co-authored with Jack Canfield, the #1 Success Coach in the US, whose professional experience spans more years than my age! It’s an immense honor to be part of this project alongside him. Success is something I resonate with deeply, especially when it comes to defining it in a personal and unique way. As a goal-oriented person, one of my biggest frustrations isn’t failure but not having the opportunity to even try. What inspired me to join this project was Jack Canfield himself. He was the first coach I followed, and I instantly connected with his easy-going style, his ability to simplify complex concepts, and his genuine passion for joy. LE : What key message or insight do you hope readers will take away from your contribution to the book? Eulalia : My contribution in the book is about the “Power of Joy”. Joy is often seen as a happy state of laughter, a clown face, a thing for kids or not-grown up adults. However the hindsight I am giving is that cultivating a lasting sense of joy in life is by far the most helpful during downturns and set-backs. LE : A Fun Fact about you our readers may not knnow is that you’re pursuing Argentinian Tango professionally. How does this passion inform your coaching, and what parallels do you see between dance and personal growth? Eulalia : Argentine Tango is my inner source of joy and nourishes other creative activities of mine, like water-color painting and fiction writing. It is also a childhood dream that I stored away in my younger years because of family reasons. I talk about it in my two books. The dance itself is very spiritual, emotional and graphic, or at least, these are the essential traits that speak to me the most. As for other dance disciplines, especially when pursued at professional level, tango requires discipline, the ability to overcome sudden events, like an injury or health conditions, which I had to adapt to in my past, the ability to face failure and learn from mistakes, as well as to accept the vulnerability that comes when exposing oneself to the judgment of other people about your own skills or performance, especially if that exposes us to the eye of people we care for or would like to make proud of, at the risk of disappointing them. Accepting my vulnerability is something I have experienced at the last European Tango Championship this year. My way to Tango is a way forward: I am not yet there where I want to be, but I am on the way to making my vision come alive. So that’s ok. Argentinian Tango and coaching, or at least, my way of coaching are related in many ways. I love to lead by example: by going through the process of learning and growing into tango, I apply on myself what I preach for with my coachees. I am also developing a coaching program out of Tango. And finally, I wish to inspire other women to reconnect with their childhood dreams, which often are considered lost in the land of Nowhere where we reach adulthood. The other day, one of my coachees said to me, “I wonder if I should go into writing a children’s book. I do not know what I have to say and, maybe, after all, it is too late for me”. This speaks loud about how when we separate from our dreams we lose track and traction on our identity and therefore what makes us unique in this world, and how we can uniquely make a difference to other people's lives. This is why I push forward with my initiative in Argentine Tango. I wish to tell and demonstrate to every single woman,“It is never too late. You deserve that spark of life that comes with nurturing your dreams”, which are an essential element to reconnecting with your identity, and therefore, your inner joy. LE : Thats wonderful! Your daughter, Emma, and your dog, Joy, seem to play a significant role in your life. How do they inspire or ground you in your work and personal life? Eulalia : Joy, our little white Maltese, is our jumping post-it, reminding us that happiness is found in the little things and in connection with nature. Emma, my daughter, is only 13 and, yet, she is an incredible source of inspiration. The other day she said to me, out of nowhere: “Mum, regret is the worst of all the emotions”. Curious, I then asked her to deepen her line of thought. She added: “Well, regret comes from a deep state of sadness for, as an example, not having done something you actually wanted to, and that flows into anger”. Her insight is spot-on. Regret is heavy to carry because it is the symptom of our own self-sabotage, us behaving as enemies to ourselves. As usual responses, we either deny this state, and therefore disconnect from within, or when we accept to go through it, it brings us to self-hatred. There is a third way though: developing a good stock of self-compassion, gratitude and joy to overcome it. LE : It was a pleasure talking to you Eulalia, I am sure our readers have gained invaluable insights. Thus before we end we would like to ask do you have any upcoming events our members could join? Eulalia : Thank you for having me. I am soon starting my coaching program to help women transition jobs, which is due in October. And in the same month I am planning a Connect & Uplift event with one of my peer coaches - this is an event catered to help meaningful connections and open to both men and women. Next January I am hosting another event, for women only, “B.U - from Beaten to Unbeatable”” with another peer coach who is also a dancer about how to build resilience and leave defeat behind. LE : That's great to know - we wish you the best of luck in all your future endeavours! Thank you! Book a Session with Eulalia here : shorturl.at/vyYn3 Keywords : Eulalia Codipietro, MoveToJoy, Unlocking Success, Jack Canfield, women empowerment, career coaching, mindset strategies, joy in coaching, career reinvention, personal fulfillment, resilience coaching, leadership development, business coaching, career transitions, emotional well-being, team collaboration, Luxembourg expat coach, creativity in coaching, coaching events, Argentine Tango coaching, professional growth

Luxembourg, with its picturesque landscapes and vibrant urban spaces, offers a multitude of opportunities for maintaining a healthy and active lifestyle. Whether you’re an outdoor enthusiast, a gym aficionado, or someone looking to join group fitness activities, Luxembourg has something for everyone. Here’s your guide to staying fit as an expat in Luxembourg. 1. Exploring Outdoor Activities Luxembourg's natural beauty provides the perfect backdrop for a range of outdoor fitness activities: Hiking and Walking Trails Mullerthal Trail: Known as Luxembourg’s Little Switzerland, this trail offers scenic views and challenging paths. Haute-Sûre Nature Park: Ideal for long hikes and connecting with nature. Wenzel Circular Walk: A historical route through Luxembourg City, perfect for combining sightseeing with exercise. Cycling Routes Piste Cyclable de l’Ernz Blanche: A scenic route through the picturesque regions of Luxembourg. Red Rock MTB Trails: For mountain biking enthusiasts, these trails offer varying levels of difficulty. Running Paths Pétrusse Valley Park: A popular spot for runners with well-maintained paths. Luxembourg City Parks: Various parks like Merl Park offer excellent routes for running and jogging. 2. Joining a Gym or Fitness Center Luxembourg is home to numerous gyms and fitness centers that cater to different needs and preferences: General Fitness Centers Many fitness centers across Luxembourg City and other areas offer a wide range of equipment, group classes, and personal training. Comprehensive gyms with cardio and strength training equipment, group fitness classes, and other amenities. Specialized Fitness Studios Facilities specializing in CrossFit, yoga, Pilates, and other specific fitness disciplines. Studios offering a wide array of fitness classes, including yoga, Pilates, spinning, and more. 3. Participating in Group Fitness Activities Group fitness classes are a fantastic way to stay motivated and meet new people: Yoga and Pilates Various yoga studios offering different styles of yoga classes for all levels. Pilates studios specializing in Reformer and mat Pilates for core strength and flexibility. Dance Classes Dance schools and clubs offering salsa, hip-hop, ballet, contemporary dance, and other styles. Swimming Large aquatic centers with pools for lap swimming and recreational use. Centers featuring Olympic-sized pools and fitness classes. 4. Embracing Sports and Clubs Joining a sports club can be a great way to stay active and socialize: Football (Soccer) Local football clubs open to all levels, offering training sessions and matches. Tennis Tennis clubs providing courts for recreational and competitive play, along with coaching. Golf Golf clubs offering courses and memberships for enthusiasts of all levels. Martial Arts Martial arts academies offering classes in disciplines like judo, karate, and taekwondo. 5. Utilizing Public Facilities Luxembourg’s municipalities often provide excellent public sports facilities: Sports Centers Comprehensive sports centers with swimming pools, gyms, and courts for various sports. Facilities offering extensive options for sports, including basketball, volleyball, and squash. Public Parks Large parks ideal for jogging, outdoor workouts, and family activities. Parks perfect for walking, running, and relaxation. 6. Participating in Community Events and Challenges Luxembourg hosts numerous fitness events throughout the year: Marathons and Races Annual marathons and half-marathons attracting runners from all over the world. Unique urban trail races through the streets and parks of Luxembourg City. Park Runs Free, weekly 5km runs organized in different parks, perfect for maintaining a regular running schedule. 7. Join LuxExpat's Sports and Fitness Facebook Group : facebook.com/groups/luxembourgsports Staying fit as an expat in Luxembourg is both enjoyable and rewarding, thanks to the country's rich variety of fitness options. From exploring the great outdoors to joining local gyms, participating in group activities, and utilizing public facilities, there are countless ways to maintain an active and healthy lifestyle. Embrace the opportunities, stay active, and enjoy all that Luxembourg has to offer!

When faced with a medical emergency in a foreign country like Luxembourg, knowing who to contact and what steps to take can be critical. This comprehensive guide is tailored for expatriates, offering essential information on navigating emergencies and accessing vital services during crucial moments. Responding to Emergencies: Acting swiftly and calmly is paramount in emergency situations. Whether it's an accident or a sudden medical crisis, the initial moments are decisive. Here's a concise protocol to follow: Secure the scene and assess the condition of those involved. Call emergency services promptly, providing clear details about the situation and location. Administer first aid as necessary, following basic protocols for various scenarios. Emergency Contact Numbers: In Luxembourg, the primary emergency number is 112, connecting you to essential services like fire, ambulance, police, and civil protection. This number is vital for medical or life-threatening situations, including accidents, injuries, or fires. Additionally, 113 is available for non-life-threatening emergencies, such as reporting accidents or incidents without injuries. Optimizing Emergency Services: To ensure efficient use of emergency resources, it's essential to avoid unnecessary strain on healthcare facilities. Despite high demand, Luxembourg's healthcare system maintains a swift and quality response to emergencies. Consider consulting doctors' surgeries or medical centers during regular hours for non-emergency situations. Specialized Medical Services: For specific medical needs, Luxembourg offers specialized services: Children's emergencies are addressed at the Kannerklinik, providing round-the-clock care for children up to 15 years old. Hospitals on call ensure access to emergency care across different regions. Medical centers provide consultations outside regular hours, though they're not emergency services. Additional Support Services: Pharmacies offer after-hours services for prescription medications. Dental emergencies are addressed through designated on-call services. The Poison Control Center provides immediate assistance for poisoning incidents. Luxembourg Air Rescue offers helicopter rescues and medical aircraft services worldwide. Police and Security Services: The Grand Ducal Police is responsible for maintaining security and order in Luxembourg. Emergency situations or threats can be reported through the 113 hotline, ensuring swift intervention and assistance. Community Engagement: Taking a first aid course is highly recommended for everyone. The Institut National de Formation des Secours offers free first aid courses to the public, empowering individuals to respond effectively to emergencies. Employers are also obligated to train staff in first aid, contributing to a safer community. Being prepared for emergencies is essential for expatriates living in Luxembourg. By familiarizing yourself with emergency procedures, accessing vital services, and engaging in community training initiatives, you can ensure a swift and effective response to any unforeseen situation. Stay informed, stay prepared, and prioritize safety for yourself and others in times of need.

As an expatriate moving to Luxembourg, understanding the healthcare system is essential for ensuring you and your family have access to quality medical services. Luxembourg boasts a robust healthcare system that combines both public and private elements, providing residents with comprehensive coverage and access to healthcare facilities. This article aims to provide expats with an overview of the healthcare system in Luxembourg, including how it works, coverage options, and practical tips for navigating healthcare as an expat. Overview of the Healthcare System: Luxembourg's healthcare system is based on the principles of universal coverage and solidarity. It is primarily funded through social security contributions, with residents and employers contributing to the system through mandatory health insurance. The system is overseen by the Ministry of Health and is regulated to ensure high standards of care. Public Healthcare: The public healthcare system in Luxembourg provides comprehensive coverage for residents, including expatriates who are legally residing in the country. Access to public healthcare services is facilitated through the National Health Fund (Caisse Nationale de Santé, CNS), which is responsible for reimbursing medical expenses incurred by residents. Under the public healthcare system, residents are required to register with the CNS and choose a primary care physician, known as a médecin traitant. This physician serves as the first point of contact for medical issues and can refer patients to specialists or hospitals as needed. Most medical services, including consultations, diagnostic tests, and hospitalization, are covered by the CNS, with patients paying only a portion of the cost out-of-pocket. Private Healthcare: In addition to the public healthcare system, Luxembourg also has a thriving private healthcare sector. Private hospitals, clinics, and medical practices offer a range of services, including specialist care, elective procedures, and alternative therapies. While private healthcare services generally entail higher out-of-pocket costs compared to the public system, many residents opt for private healthcare for its convenience and shorter wait times. Health Insurance: Health insurance is mandatory for all residents in Luxembourg, including expatriates. Most residents are covered through the public health insurance scheme administered by the CNS. Contributions to the health insurance fund are automatically deducted from salaries, with employers and employees sharing the cost. Expatriates moving to Luxembourg may be eligible for coverage under the public health insurance scheme, depending on their employment status and length of stay in the country. Additionally, expats can choose to supplement their coverage with private health insurance plans offered by various insurers in Luxembourg. These plans may provide additional benefits, such as coverage for dental care, vision care, and complementary therapies. Practical Tips for Expats: Navigating the healthcare system in a new country can be daunting, but there are several steps expatriates can take to ensure they receive the care they need: Register with the CNS: Upon arrival in Luxembourg, expats should register with the National Health Fund (CNS) to access public healthcare services. Choose a Primary Care Physician: Select a primary care physician (médecin traitant) to coordinate your medical care and provide referrals to specialists when necessary. Understand Your Coverage: Familiarize yourself with the details of your health insurance coverage, including what services are reimbursed and any out-of-pocket costs you may incur. Explore Private Healthcare Options: Consider supplementing your public health insurance with a private health insurance plan to access additional services and facilities. Learn About Emergency Care: Know how to access emergency medical services in Luxembourg, including the location of hospitals and emergency contact numbers. Understanding the healthcare system is an essential aspect of expat life in Luxembourg. By familiarizing themselves with the public and private healthcare options available, expatriates can ensure they receive timely and quality medical care during their stay in the Grand Duchy. Whether accessing public services through the CNS or opting for private healthcare, expats can rest assured knowing that Luxembourg offers comprehensive coverage and high standards of care for residents.

Kiko and Luc had the great pleasure to be invited to the RTL Today Radio show "Letz Talk Sport"! We had the opportunity talk all about our club, how we started and what made us fall in love with the best sport there is: Roundnet. Listen to the show on play.rtl.lu or Spotify!