Health

Top 8 Superfoods to Boost Your Healthy Diet

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Today we want to share with you our top 8 superfoods to boost your healthy diet. No single food can wholesomely provide all the nutrition and energy we need for our bodies. Well!! What are superfoods? Superfoods are foods that provide the majority of the body’s nutrients and minerals required by our body. The more variety of food you eat, the better your body and overall health. Read on about the top 8 best superfoods and their benefits.

 

1. Leafy Greens – A Good Source of Vitamin A, C, and Calcium

Dark, leafy greens like kale, spinach, lettuce, mustard greens, and arugula are a good source of vitamin A, vitamin C, and calcium. They get their colors from chlorophyll which helps to keep plants healthy. According to the American Institute for Cancer Research, the dietary fibers found in these leafy greens can decrease the risk of colorectal cancer. These leafy greens add fiber to the diet that has a positive effect on our health. You include these varieties of foods in your diet by consuming them as salads or add them to soups and stews, says Mathew, who provides SQL assignment help services to students.

 

2. Berries – Keeps your brain healthy and help fight Alzheimer’s disease

Top 8 Superfoods

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Berries are naturally sweet and high in fiber and disease-fighting nutrients. Berries are rich in colors as they are high in antioxidants. You can add them to Yogurt, which is also the healthiest food, or make smoothies or eat plain as a snack. When talking about berries, Blueberries top the superfood chart. Blueberries contain one of the highest antioxidant levels, are low in sugar, and are a good source of fiber. It helps the body combat a long list of diseases like the risk of diabetes, heart disease, and Alzheimer’s. Strawberries and raspberries also help fight against cancer-causing free radicals.

 

3. Nuts and Seeds – Protect against Chronic Diseases

Nuts and seeds are good sources of healthy fats, protein, fibers, vitamins, and minerals. The Consumption of nuts and seeds regulates body weight and helps burn energy. It contains unsaturated fats and other nutrients that protect against heart disease. You can consume almonds, walnuts, hazelnuts, pecans, pine nuts, pistachios, and Brazil nuts. Commonly consumed seeds include pumpkin seeds, flax seeds, sesame seeds, sunflower seeds, and chia seeds. Research has shown that regular nut consumption is part of a healthy diet and can protect against chronic diseases such as heart disease and diabetes.

 

4. Seafood – The healthiest foods on the Planet

Seafood is loaded with nutrients, such as protein and vitamin D. It is also a great source of omega-3 fatty acids. The omega-3 fatty acid is crucial for optimal body and brain function and reduces mental decline in older adults. It reduces the risk of many diseases like heart attacks, diabetes, obesity and may combat depression. Children who consume more fish have a lower risk of asthma and improve their sleep, says William, who works at EduWorldUSA and provides assignment writing services to students. You can consume salmon, tuna steaks, fatty fish, trout, and sardines to get numerous health benefits.

Top 8 Superfoods

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5. Citrus Fruits – Boosts your Immunity System

Citrus fruits are grown on evergreen trees or shrubs that provide many health benefits, from boosting your immune system to reducing your risk of heart disease. These fruits are high in phytonutrients, such as carotenoids, flavonoids, and polyphenols. Flavonoids may help prevent the development of certain types of cancer. Vitamin C, a nutrient found in lemons, limes, grapefruit, and oranges, helps give your immune system a boost. It encourages your immune system to produce white blood cells, which are necessary to fight infections and shortens your cold’s length.

 

6. Whole Grains – Lower risk of Diabetes, Heart Disease, and High Blood Pressure

Top 8 Superfoods

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Whole grains contain many nutrients, including vitamins, minerals, protein, and fiber. Common varieties of whole grains include oatmeal, quinoa, brown rice, bulgur, and barley. One of the biggest health benefits of whole grains is that they may lower your risk of heart disease and heart stroke. Eating these foods can help fill you up and prevent overeating which prevents obesity. Fiber and magnesium found in whole grains help lower your risk of type 2 diabetes, lower cholesterol, and reduces inflammation, says Paul, who provides Accounting homework help services to students.

 

7. Garlic and Onions – Provides many Health Benefits

Onions are low in calories yet high in nutrients, including Vitamin C, B6, potassium, and folate. Garlic is rich in vitamin C, B6, thiamin, potassium, calcium, phosphorous, copper, and manganese. Incorporating them into your everyday diet will provide you with many health benefits and also add taste, flavor to your meal. Research shows that eating onions and garlic may help reduce heart disease risk factors, such as high blood pressure, certain cancers, diabetes, and inflammation. Garlic helps to prevent and reduce the severity of illnesses like the flu and common cold. 

 

8. Dark Chocolate – Boost your Mood

Dark chocolate is loaded with nutrients and is one of the best sources of antioxidants. Studies show that dark chocolate can improve your health and lower the risk of heart disease and strokes. Dark chocolate is rich in fiber, iron, copper, manganese, and magnesium. It may increase blood flow in the arteries and improve brain function. Made from the seed of the cacao tree, it can protect skin from sun damage. You can treat yourself with consuming dark chocolate that may also improve cognition, prevent memory loss, and boost your mood. It is good for your gut and may also help with weight loss.

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Fertility Diet: Foods to eat and Foods to Avoid

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Fertility Diet: Foods to eat and avoid. Fertility and diet are much under debate. Do diet and food really influence fertility? It is definitely an important question for those who are keen to improve their chances of conception. Before beginning, let us first clear our minds that foods are sources of nutrition and offer many health benefits.

There is no specific fertility booster food but food. However, a more balanced diet improves physical health and reproductive health. Food is a great way to cover up nutritional deficiencies that might possibly suppress fertility in both men and women.

Foods To Avoid

Avoiding foods that can affect fertility is equally important. There are certain food sources that have a bad pact on fertility. If you are really looking to boost your fertility, then you should deliberately look to avoid these foods.

1.     Excessive Alcohol

Excessively consuming alcohol can influence fertility in many ways. In women, it is directly linked with ovulation complications, disturbance in the menstrual cycle, and imbalance in hormones. This makes it difficult to conceive. Alcohol also affects semen health in men.

In order to overcome these alcohol-induced fertility issues, it is better to look for a community care program that might help you out. You may find numerous options around you. For instance, if you are looking for addiction treatment options in Florida, then you may find plentiful options around you.

2.     Mercury-Rich Fish

Mercury has harmful effects on fertility in both men and women. In men, excess amounts of mercury can result in declined quality and quantity of semen. Women can face issues such as PCOS, imbalance in estrogen levels in women.

It is better to avoid mercury-rich fish such as catfish, swordfish, king mackerel, and flake. You can replace it with fatty fish, which is a healthier option for you in order to boost fertility.

3.     Refined Carbohydrates

It is better to avoid refined carbohydrates, especially if you aim to boost fertility with diet management. Experts usually ask women to shrink the portion of carbs in their diet to less than 45% in order to treat PCOS.

4.     Caffeine

Excessive amounts of caffeine might interfere with estrogen production in women. Caffeine also directly influences various other factors such as ovulation, women’s fertility years, and menstrual cycle. Therefore, we drink coffee in a limited amount.

Healthy Food Options To Boost Fertility

Healthy and well-balanced diets are extremely useful ways to be at your best. It helps to attain the ideal weight and make up for nutritional deficiency that might be the possible cause of infertility. Let us see what foods are actually helpful in boosting fertility.

1.     Sunflower Seeds

Sunflower seeds are actually super seeds. Rich in vitamin E and antioxidants, these are a great source to boost fertility in both men and women. Good amounts of selenium and folate make it very beneficial for those who have fertility issues.

There are many ways to add them to your diet. You may even experiment with new ways to bring change and add more flavor to your routine food. Sprinkling sunflower seeds over salads is a good option. You may also add crushed sunflower seeds to butter, making sunflower seed butter.

2.     Citrus Fruits

Not only are these extremely rich natural sources of Vitamin C, but these also containing polyamine putrescine. Many animal studies support the role of polyamine putrescine in improving egg and semen health. Oranges, grapefruit, and lemon are some common and widespread citrus fruits.

You may take it in any form. You can directly eat fruit or take it in the form of juice. However, be cautious as grapefruit juice might interact with certain medications. If you are on medications, it’s better to consult your doctor about it.

3.     Mature Cheese

Mature cheese is another rich source of polyamines. In order to get more polyamine through diet, you can add mature cheddar or parmesan cheese to your diet. Studies support that polyamines not only improve sperm health but also improves egg health and quality for women beyond 35 years of age.

There are numerous ways a person can add cheese to his diet. Be careful as cheese, on the one hand, is rich in saturated fats, and on the other hand, it is loaded with calories.

4.     Full Fat Dairy

Full-fat dairy products are full of healthy saturated fats. It is good for fertility and pregnancy as these, in addition to healthy fats, are also rich sources of fat-soluble vitamins such as Vitamin A, E, D K, and K2. The findings of a Harvard Study show that those women who are in the habit of taking full-fat dairy faceless ovulation complications as compared to those who habitually take low fat or skimmed milk and other dairy products.

Common examples of full-fat dairy items are whole milk, cheese, and cream. Women who take skimmed should switch to whole-fat dairy milk and whole dairy products.

5.     Oysters

These are nutritious and again wonderful food sources to boost fertility for your fertility diet. These are packed with all nutrients that are fertility boosters. Taking about six oysters provides about 139 calories and provides tremendous amounts of nutrients and minerals with such a low-calorie count. Taking about six oysters provides zinc, selenium, vitamin B12, and iron more than that of the daily requirement. Raw or baked, you may take it any form as you desire.

6.     Pineapple

It is a delicious fruit, which can help to boost fertility. Consuming about a cup of pineapple provides about 46% of the daily required amount of Vitamin C. Furthermore, studies have shown that consistently consuming pineapple for five days after ovulation can help in successful embryo implantation.

Bromelain is a natural enzyme found in pineapples, and it has anti-inflammatory and anti-coagulation properties. A high degree of inflammation in the body suppresses the natural ovulation process. Consuming pineapples helps to counteract this issue.

Take Away

For a great fertility diet, these foods play a vital role by providing us with nourishment and supporting development. Food even plays a major contribution in attaining specific health outcomes such as boosting fertility.

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Healthy Living Tips for the Whole Family

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Today we want to share a few healthy living tips for the whole family. Life without health has no meaning. In fact, health gives people an opportunity to live their lives to the fullest and do things they desire. This leads to maintaining a healthy body and fresh mind which are crucial for preventing the development of severe medical conditions that can affect people’s overall wellbeing.

Generally speaking, healthy living is important for both children and adults. Even when they are young, people learn to acquire good living habits that they continue to employ later on in life allowing them to feel and look better at all times and at any age.

Unfortunately, with the busy lives individuals are living, making time for a healthy lifestyle can be overwhelming. But the good news is that it takes only a few small changes that can help make everyone in the family healthy and happy.    

Here are some simple healthy living tips that can instantly improve everyone’s way of life in your family.

Follow a well-balanced diet

healthy living tips

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Good nutrition is key to living a healthy life. Both adults and children should follow a well-balanced diet consisting of a variety of foods that are rich in the nutrients, vitamins and minerals necessary for maintaining good health.

For example, proper toddler nutrition is crucial for promoting healthy growth and development during your kids’ early years when they start developing their relationship with food. Their diet should consist of lots of fruits, vegetables, protein, dairy products and starchy foods, all of which can help keep your little ones healthy and strong.

Also, make sure you eat healthy, too, because this way you will serve as a model to your kids who will also pick up the same habits.    

Exercise regularly

When it comes to healthy living, nutrition and exercise go hand in hand. By combining both, there is no doubt that you and your family members would feel and look your best at all times.

Generally speaking, engaging in regular exercises offers plenty of health benefits. From managing weight to preventing the development of severe health conditions, there are so many reasons why staying physically active is vital for every individual’s overall wellbeing.

And if you want to achieve the best results, you can all work out together by taking long walks in the park, riding a bike, swimming or doing any other physical activity that is enjoyed by everyone in the family.

Get enough sleep

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One aspect of healthy living people often neglect is getting enough sleep. The reality is sleep also plays a major role in maintaining good health because it protects your mental and physical wellbeing as well as your overall quality of life.

For adults, getting a good night’s sleep helps support brain function and offers plenty of health benefits that assist in getting you through your days with as much ease as possible.

As for children, sleep helps promote healthy growth and development which is crucial especially during the early ages. That’s why experts recommend young children to get at least ten hours of sleep in order to be healthy and function well throughout the day.

Increase your bonding time

Spending quality time with your family is also paramount in maintaining a healthy life. This way you will be able to strengthen your family bonds, all while providing everyone with a sense of belonging and security.

Healthy Living Tips

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Whether it is taking up a hobby together, building forts, sharing stories or simply playing board games, family time can encourage better behavior in children, improve their academic performance and strengthen their communication and social skills.

To make it more consistent, you can schedule family time at least once a week. If you want, you can make it like a family tradition which everyone would have to respect and be excited about whenever the time comes.

Final thoughts

Living a healthy lifestyle is important for both adults and children. By eating healthy, engaging in regular exercises and spending time with your loved ones, you will be able to extend your life and improve your overall well-being.

Even if you or your family members have a hard time acquiring such healthy habits, remember that all it takes is a strong willpower and target goal which will lead you in the right direction.

If you need help along the way, be sure to refer back to our post and follow the tips mentioned here to help your family live a healthy lifestyle.  

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What is RNAi, and How Does It work?

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What is RNAi? RNA interference (RNAi) is a revolutionary breakthrough in science set at the beginning of the millennium. Many saw the potential in it and heavily invested in research to discover more. The RNAi blog is there to enlighten you further about its history and applications.

The approval of the first RNAi drug happened in 2018. It was to treat a rare condition referred to as hereditary transthyretin-mediated amyloidosis. The primary cause of the condition is protein build-up.

What is RNAi?

RNA means ribonucleic acid. You can find nucleic acid in all living cells. RNA interference refers to the innovative approach that silences any gene in the disease pathway.

RNA comes in two varieties;

  • Small interfering RNAi (siRNA)
  • MicroRNA (miRNA)

How does RNAi work?

Both siRNA and miRNA work the same way. The small RNA molecules work in unity for protein complexes activation. Once bound, their target then becomes mRNAs (messenger RNAs). They work to inhibit ribosomes from synthesizing associated protein. The result is the prevention of the production of protein-encoding by mRNA.

How does RNAi therapy work?

Experts in molecular biology foresee great opportunities with RNAi. There is a strong relationship between the sequence requirement for functional miRNA and siRNA and the target mRNA. It allows scientists to do the synthesis of interfering RNAs as required. The RNAs are more straightforward in the prevention of protein synthesis than in changing the genetic code.

Medical experts use RNAi drugs to treat infectious diseases, cardiovascular, cancer, chronic, neurological, and urological disorders. They administer RNAi-based medicine in a topical delivery method and an injection that involves nucleic acid, nanoparticle, pulmonary, and aptamer drug technologies. Scientists also use the technologies to analyze gene functions and improve treatments for gene silencing.

Benefits of RNAi therapeutics

RNAi designs target medicines for any gene regardless of its functions. Therefore, it makes it possible to find solutions for challenging situations and helps lower the side effects impact.

RNAi therapeutics provides a powerful approach for the rapid identification of particular disease targets. When you compare to the traditional methods, RNAi is the fastest way of inventing new ways for disease treatment.

RNAi is essential in the immune response to viruses and any other foreign genetic material. It is also effective in the downregulation of genes.

RNAi applications

  • Gene knockdown
  • Functional genomics
  • Medicine
  • Therapeutic applications. It is effective in the treatment of viral infection, cancer, neurological diseases, among others.

What are the opportunities for RNAi therapeutics?

There is an increase in RNAi drug delivery globally by 7% (CAGR). RNA interference continues to generate growth because of the increasing need to minimize genetic disorders and chronic medical diseases.

With the current increase in demand for RNAi drug delivery technology, the delivery methods continue to gain traction in administering antiviral drugs. The induction of the drugs is through small interfering RNA that prevents viral antigens expression.

The remarkable technological advancements like the development of bio-vectors and innovative synthetic delivery carriers will increase RNAi demand.

Key takeaway

The term RNA means ribonucleic acid. You can find it in any living cell. RNAi is an approach that targets and silences genes in the disease pathway. It presents itself in two varieties; microRNA (miRNA) and the small interfering RNA (siRNA).

RNAi drug treats many conditions such as infectious diseases, cardiovascular, urological, oncological, and neurological disorders. The medicine presents itself in a tropical delivery method or injection.

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The Importance of Looking After Yourself When Returning to Work

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Today we want to discuss the importance of looking after yourself when returning to work. While some have continued to work from the office throughout the pandemic, many have been furloughed, working from home or have lost their jobs altogether. Now things are heading towards normal once more, more and more people are starting to return to the workplace. Whether this excites or dismays you, it’s important to make sure you remain in a good place mentally during this significant lifestyle change.

Self-care

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You’ll no doubt want to impress when returning to work. But you must make sure you don’t pile too much pressure on yourself or you may be put under a lot of stress. Don’t be afraid to ask for help if you need it. No-one should mind doing this, and they might actually enjoy the feeling of helping another and the interaction that comes with it.

You should also set boundaries – when you’re working to a tight deadline, let people know (in a nice way) that you’ll be unavailable unless there’s an emergency. If others are chatting when you need to concentrate, inform them politely that you can’t concentrate while they’re talking. However difficult it might be to do this, it’s not as stressful as trying to work in unsuitable conditions.

Finally, learn to say no if you’re being asked to do too much. Or, at least, let your bosses know that the quality of work might suffer due to the increased workload. It’s important not to overdo it, and if you know you’re at their limit, they need to know this too.

Set challenges

There are several behaviors that have been shown to improve mental health. These include the likes of

importance of looking after yourself

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talking about your feelings, eating well, keeping fit and taking breaks. Choose two or three that you’re good at and set yourself challenges at work. These could include walking to the local park on every lunch break, or eating healthy lunches for a month. You might find this does wonders for your mental health and helps to ease anxiety and depression.

Make time for wellbeing

Always give yourself time to relax and take yourself away from the stresses of the working environment. Your health is too important not to. Make the most of your lunch hour – don’t eat at your desk, but get out for a walk or a cycle ride. Exercise is a great way to relieve stress and improve your outlook and self esteem. And ensure the place in which you work is suitable for the job you’re doing and has the right equipment. You don’t want to suffer an accident on your return so it’s important to speak up if things aren’t right.

There’s nothing more important than your health. Remember that if you’re ever concerned about speaking out. It’s not worth suffering in silence.

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8 Red Flags of Fentanyl Addiction and What You Can Do About Them

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Today we want to share 8 red flags of Fentanyl addiction and what you can do about them. Fentanyl is an opioid pain reliever used to manage acute and chronic pain from surgery and cancer treatment. It can also help patients who have been prescribed high doses of morphine or oxycodone yet are still experiencing pain. However, some patients develop tolerance to fentanyl and take more than what is initially prescribed.

Those who take fentanyl often become addicted to the feelings of intense euphoria and sense of relaxation that the drug gives. Fentanyl is 100 times more potent than morphine and 50 times more than heroin, so the relief and pleasure that the user experiences is much more heightened.  The desire to maintain this euphoric state contributes to fentanyl abuse.

Just like other opioid pain relievers, fentanyl can be abused and later develop into substance use disorder. Fentanyl is fast becoming the most common drug-related overdose death in the United States. In fact, the number grew from 14.3 percent in 2010 to 59 percent in 2017. However, there is always hope. If you ever find yourself wanting to take more fentanyl than prescribed, or are concerned about someone abusing their prescription, you can consider contacting a rehab facility. There are numerous treatment facilities you can choose from. If you happen to be on the West Coast, you may want to look at several Arizona drug rehab facilities there.

Before you even take that step, here are some telltale signs of fentanyl abuse.

red flags of Fentanyl addiction

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Red Flags of Fentanyl Addiction

Fentanyl has almost an immediate effect compared to other painkillers, which is probably why it is a popular drug to abuse. Moreover, those who want to amplify the feeling of euphoria would mix fentanyl with other drugs, making it more dangerous. This is why it is important to watch out for signs or symptoms of possible fentanyl addiction. Here are some of them:

  1. Having a desire to stop or cut down on using fentanyl but being unable to do so
  2. Craving fentanyl
  3. Spending a lot of time, money, and effort to get more fentanyl
  4. Ignoring family and work obligations
  5. Isolating yourself or withdrawing from social participation and activities with friends and family
  6. Risking your safety and that of others in acquiring the drug
  7. Continued use of the drug despite experiencing psychological and physical side effects
  8. Experiencing withdrawal symptoms when fentanyl use is stopped or lessened

Effects of Fentanyl Abuse

Red Flags of Fentanyl Addiction

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Fentanyl successfully blocks pain receptors in the brain and increases the production of dopamine, a chemical that induces happiness. This gives patients a high similar to one achieved using heroin. However, regular fentanyl abuse has physical and psychological effects including:

  •   Constant headaches
  •   Dizziness and fainting
  •   Trouble breathing
  •   Irregular heartbeat
  •   Nausea
  •   Anxiety
  •   Confusion
  •   Hallucinations and paranoia
  •   Mood swings
  •   Sleeping all day
  •   Experiencing weight gain

Over time, constant abuse could lead to more serious medical conditions such as:

  •   Depression
  •   Respiratory depression
  •   Hypertension
  •   Bronchitis
  •   Coma
  •   Overdose

Treating Overdose

Since fentanyl is a fast-acting drug and provides an intense high, it’s easy to develop an addiction to it. The scary part is taking a higher dose of fentanyl can send you to a hospital’s emergency room because of an overdose. The good news is it can be reversed by administering naloxone. Naloxone works by blocking opioid drugs and requires multiple doses to take effect. After the last dose, you need to be monitored for a couple of hours to make sure your breathing does not slow or stop. Moreover, an overdose can still have other long-term effects on your health or worsen chronic disease.

Addiction Treatment

Crop doctor showing pills to patient in clinic

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If you experience one or more of the addiction symptoms and want to quit taking fentanyl, it is important to seek professional help as you may experience withdrawal symptoms when you stop. These symptoms vary depending on factors like level of use and substance form. You may experience being irritable, chills or sweating, and restlessness.

Withdrawal symptoms are normal but can also be painful to go through alone. In case you are experiencing more challenges to overcome your dependence on fentanyl, you can seek help from various treatment facilities. The treatment process is similar to treating other opioid addictions. It includes taking medication and going through behavioral therapies. The medications to take are buprenorphine and methadone. They bind the opioid receptors in the brain the same way fentanyl does but reduces the cravings and withdrawal symptoms.

While medications are being administered, it’s important to attend behavioral therapies. They can help overcome the substance abuse disorder by modifying your attitude and behavior toward drug use. They also help equip you with healthy life skills and teach you how to use medication responsibly.

If you are prescribed fentanyl as part of your pain management, you can watch out for the indications of abuse mentioned above and seek professional help if you feel like you are leaning towards that path. You have to remember that you have several treatment options available at any time.

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How to Deal with Anxiety and Strengthen Mental Health

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Today we want to talk to you about how to deal with anxiety and strengthen mental health. Anxiety is a natural reaction to stress. Anxious feelings are common and experienced by everyone. They can be uncomfortable, but there are effective tools to calm anxious feelings.

If you are experiencing anxiety that is excessive or distressing, please reach out for help and know that compassionate support and effective treatments are available. A licensed mental health professional from MyTherapist can help you address and manage anxiety.

How to Deal with Anxiety

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Symptoms of anxiety may include:

  • Feeling nervous or restless.
  • Difficulty envisioning that things getting better.
  • A bleak outlook and uncertainty about the power to change it.
  • Physical symptoms, such as rapid breathing, increased heart rate, sweating, and an upset stomach.
  • Feelings of impending doom or panic.
  • A lack of concentration on anything other than the present worry.
  • Difficulty sleeping.
  • Finding it challenging to control worrying.

Short-term tips for calming anxiety in the present include:

  • Recognizing and labeling what is happening. Tell yourself, “This is anxiety,” and then work your way through steps to manage it.
  • Deep breathing. Try inhaling deeply through your nose, holding it in, exhaling fully, and repeating. Deep breathing can help calm your body’s reaction to anxiety. Focusing on your breathing can help distract you from your worries.
  • Staying in the present. Ask yourself, “Am I safe in this moment?”
  • Focusing on your senses. Try consciously noticing details of a scent, a site, or a sound that’s near you. Try picking three in a row.
  • Getting fresh air.
  • A quick walk or even just moving to a different place in the room can be calming.
  • Listening to music: songs can be soothing.
  • Watching or reading something funny. Humor can be the best medicine.

Long-term tools for managing anxiety include:

How to Deal with Anxiety

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  • Identifying and learning to address what triggers your anxiety.
  • Limiting alcohol and caffeine intake.
  • Maintaining a nutritious diet.
  • Therapy with a licensed mental health professional.
  • Medication under the supervision of a physician.
  • Regular and enough sleep.
  •  
  • Challenging your self-talk—looking for alternatives to your negative thoughts and feelings. Try to replace negative thoughts with positive ones.
  • Connecting with others.
  • Regular relaxation.
  • Practicing stress management techniques, such as managing your time and not overcommitting.
  • Actively addressing problems as they arise.
  • Practicing flexibility and adaptability so that you don’t feel anxious if things don’t go as planned.

Calming thoughts for managing anxiety:

When you experience anxious feelings, try being compassionate with yourself and consider using these calming thoughts:

  • It’s your body in overdrive trying to protect you. You can ride out the feelings. They’ll pass.
  • Worrying will not change the outcome.
  • You don’t need to have everything figured out right now.
  • Thoughts don’t always reflect reality.
  • The past and the future cannot hurt you in the present.
  • There may be things going wrong, but there are also probably things going right.
How to Deal with Anxiety

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Tips for strengthening your mental health include:

  • Valuing yourself. Treating yourself with kindness and avoiding self-criticism.
  • Taking care of your body with exercise, the right amount of sleep, and nutritious meals.
  • Connecting with positive people who boost your feelings.
  • Regularly relaxing.
  • Managing stress.
  • Trading negative thoughts for positive ones.
  • Helping others.
  • Practicing gratitude.
  • Setting realistic goals and then putting in the effort to meet them.
  • Accepting imperfection.
  • Being flexible and willing to adapt if something unexpected or unpleasant happens.
  • Being kind to others.

Treatment for Anxiety

  • Effective treatment is available for anxiety management.
  • Please seek the support of a licensed mental health professional if you are living with anxiety.
  • Common, researched-based treatments include therapy, medication, or a combination of both, as well as healthy lifestyle adjustments and learning stress management and coping skills.
  • Your healthcare providers can help you find the best treatment plan for you.
  • Taking proactive steps to manage anxiety can improve your quality of life and help you feel your best.

More about the author Marie Miguel

Marie Miguel has been a writing and research expert for nearly a decade, covering a variety of health- related topics. Currently, she is contributing to the expansion and growth of a free online mental health resource with BetterHelp.com. With an interest and dedication to addressing stigmas associated with mental health, she continues to specifically target subjects related to anxiety and depression.

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Underage Drinking Increases Risk for Teenage Alcoholism

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Today we want to explain why underage drinking increases rick for teenage alcoholism. Developing social connections is a basic human need, and its importance may be most keenly felt during the stage of adolescence when an individual is transitioning from childhood to adulthood. Belonging to a group can make one feel less alone and better able to cope with the physical and psychological changes that naturally occur during the teen years. Parties play an important role in facilitating these social interactions as they provide a setting that is separate from obligatory functions such as school. However, it is also often at these parties that incidences of underage drinking occur, and teens can develop behaviors that lead to teenage alcoholism.

What Is Underage Drinking and Why Is There Cause for Concern

Teenage Alcoholism

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In 1984, the United States passed the National Minimum Drinking Age Act which mandates the age of 21 as the minimum legal age for the purchase and public consumption of alcoholic beverages. Most states abide by this law, though a few allow exceptions for drinking with consent from a parent or guardian, within a private residence, or for religious reasons. Adults can also face civil liabilities if they know that minors are in possession of or drinking alcohol, as well as criminal liabilities if the minors harm themselves or others while under the influence.

While the legal implications should be enough to take underage drinking seriously, the effects of alcohol on teen health have far graver consequences. Alcohol is the most commonly abused substance in this age bracket because it is easier to procure and carries less of a stigma compared to illicit drugs. More than 3,500 lives of Americans aged below 21 are lost yearly due to excessive drinking, in incidents such as traffic accidents and alcohol poisoning. Not only are these deaths preventable, they represent the bigger problem of teenage alcoholism.

Dealing with Teenage Alcoholism

In 2010, the Substance Abuse and Mental Health Services Administration reported that underage drinking is done by roughly 10 million American teens. Over six million were identified as binge drinkers who had five or more drinks in a day once a week, and two million were identified as heavy drinkers who had five or more drinks in a day several days a week. Having a lot of drinks does not necessarily make one an alcoholic, but as the body builds up tolerance to alcohol, more of it will have to be consumed to achieve the desired pleasurable effects. This leads to further alcohol abuse and increases the risk of alcohol dependency even later in life.

If teenage alcoholism is suspected, it is important to get help immediately. Substance abuse centers such as Miami drug rehab facilities usually offer treatments for alcohol addiction as well. Some may have programs specifically for treating adolescents, which are useful for allowing teens to heal while supporting their need for social interaction among their peers.

Long-Term Effects and Consequences of Underage Drinking

Teenage Alcoholism

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Alcohol abuse is detrimental to everyone, but it can have an especially strong impact on teenagers. Because teenagers’ bodies are still developing, the presence of alcohol can impede normal growth and have lasting damage. Some of the more common effects include:

  • Memory impairment
  • Extreme mood swings
  • Learning disabilities
  • Impaired motor skills
  • Delayed bone growth
  • Development of liver diseases later in life

Teens who engage in underage drinking are also more likely to have behavioral and psychological disorders that may require life-long treatment.

Because alcohol impairs judgment and lowers inhibitions, engaging in risky behavior is very common among teenagers who drink. They may take part in petty crimes such as shoplifting or vandalism, or they can even commit more serious offenses such as physical violence and sexual assault. The consequences of these actions can affect future opportunities to qualify for college scholarships or certain jobs that require a clean track record.

Additionally, teenage girls who engage in sexual activity while under the influence may find themselves with an unplanned pregnancy. If adoption or abortion are not available options to them, they may enter into adulthood with the additional responsibility of caring for their children.

Mitigating Risks

Genetics, environment, childhood trauma, and even popular media like movies and social networks all have a role to play in influencing teenagers to use alcohol. Rather than trying to block their exposure to alcohol, the best way to protect teenagers is to educate them about responsible usage and offer non-alcoholic drink alternatives for parties. It also helps to provide other venues for them to interact with other teens in a safe environment, such as sports and community activities. After all, the high of having clean, safe fun is preferable to having a hangover.

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Techniques to Calm Your Feelings of Anxiety and Stress

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Today we want to share some effective techniques to calm your feelings of anxiety and stress. If you’ve been dealing with mental health struggles, one of the things you might have experienced is anxiety. When you feel anxious and stressed, it can impact every area of your life in a whole variety of ways. That’s why finding a way to take control and calm those feelings is so important.

There are lots of techniques and strategies that can be used to calm yourself when you start to feel overwhelmed by feelings of anxiety and stress. We’re going to talk today about some of the techniques you might want to try out for yourself as you aim to combat your stress and lead a calmer, more relaxed kind of life. So read on to find out more.

Distract Yourself

effective techniques to calm your feelings of anxiety

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One of the best things you can do is distract yourself when you start to notice that you’re becoming subsumed by feelings of anxiety and stress. Whether it’s by calling someone or doing something you enjoy, distracting yourself is a good way to take your mind off stress and anxiety ridden thoughts. The longer those thoughts and feelings are present, the more they can start to take over your mind and make you feel even worse.

Stop to Put Things in Context

Sometimes, you just need to take a step back in order to put things in context. When you allow yourself to start thinking about things in an anxious way, you often lose touch with the reality of the situation and that’s obviously not good for you. In short, it’s about giving yourself a reality check and giving context to the way you’re feeling. When you look at the facts in a more objective way, you usually don’t feel so anxious about whatever’s been causing you to feel that way.

Be Active

Being active and exercising can be a good way to take your mind off anxious feelings that might be getting you down or stopping you from feeling relaxed. Many people choose to go running or to head to the gym when they start to feel anxious and stressed out. It can be a very good and healthy release for many people, and it just might be for you as well. If you’ve never tried it out as a stress release, that’s something to consider changing.

Make Use of CBD Products

If you’ve never done so before, you should definitely think about using CBD products as a way to combat the anxiety and stress that you’ve been feeling. They’ve been proven to help people relax, and these products don’t contain the psychoactive properties that other cannabis products do. In short, that means you can benefit from the relaxing properties they offer, without ever having to worry about getting high. There oils, candies and all kinds of products you can try out.

Warm Yourself with a Hot Bath

Hot water is known to help you relax as well. That heat can be soothing and relax your muscles and your joints. And as we know, when your body is feeling relaxed, it tends to be the case that your mind also feels more relaxed as well. So be sure to warm yourself with a hot bath next time you notice that your stress levels are rising and your feelings of anxiety are beginning to get the better of you. It’s the simple things that often have the biggest impact.

effective techniques to calm your feelings of anxiety

Reconnect with Nature

Reconnecting with nature can be a good way to relax yourself as well. If you’re living in a city and you don’t often get that chance to connect with the natural environments and landscapes around us, getting away from it all and slowing down your pace of life really can have a positive impact. Reconnect and enjoy what nature has to offer in terms of its calming qualities.

Try Out Meditation

Trying out meditation is another thing that you might want to consider. Meditating can take many different forms and it’s something that lots of people benefit from each and every day of the week. Be sure to try out meditation, either by yourself or with the help of a trained guide, if you want to make use of a hugely beneficial relaxation technique.

If you’ve been trying to cope better with feelings of stress and anxiety recently, you’re certainly not alone. It’s something that many people go through, but with the help of the calming techniques we’ve discussed here today, you should be able to overcome those anxieties and stresses faster.

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14 Easy Ways to Get Outdoors & Feel the Benefits

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Today we want to share 14 easy ways to get outdoors and feel the benefits. It’s the perfect time of year to embrace the outdoors, yet many people are finding it a challenge with working from home and excessive screen time. There are a few ways you can incorporate spending time outdoors into your daily routine, however, and develop healthier habits. You could consider taking up an outdoor hobby or simply exploring areas of natural beauty near you. It’s the perfect way to relax over the weekend and you’ll return to work feeling rejuvenated. Whether you’d prefer to get outdoors by yourself, or with friends or coworkers, there’s an activity to suit every lifestyle. Here are fourteen easy ways to get outdoors and feel the benefits this year.

Get in touch with nature

Get Outdoors & Feel the Benefits

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It’s said that there are several positive effects of nature on your well-being. Getting in touch with nature is a way to disconnect from your stressful everyday life and gain a new perspective. It also helps to elevate your mood and relieve anxiety. You could try going wildlife spotting at a secluded spot near where you live, or even birdwatching in your own backyard. If you don’t mind getting your hands dirty you could go foraging for seasonal herbs and vegetables. Look up the right spots online and see if you can find any tasty additions to your recipes.

Socialize outdoors

If you’re more motivated by socializing outdoors then there are plenty of activities you can do with your friends and family. Take a picnic to a local park and a few games if you like. You can each prepare your own snacks to share. Here are some easy picnic recipes to try out. Alternatively, you could dine al fresco at home. Host a bbq or garden party. Try to get into the habit of eating your meals outside when you’re at home and the weather is nice. 

Look up walking routes near you

You’d be surprised how many hidden gems there are to discover in your backyard. You don’t need to travel far to find nice walking routes. Here’s a guide on how to find hiking trails so you can check your local area. Hiking is an accessible hobby and you can find trails with different levels. You don’t need to be super fit to do it. Make sure you plan your route and pack a few emergency items if you’re going anywhere remote. 

Gear up

One way to motivate yourself to embrace the outdoors is to gear up. Invest in a decent pair of waterproof walking boots and a weather-resistant jacket. These will make a big difference to your comfort. If your allergies are putting you off going outdoors speak to your doctor or a pharmacist for suitable remedies. They will also be able to help get to the root of the problem and identify the allergen, or whether it’s just cold symptoms. Here is a quick guide to seasonal allergies vs. cold symptoms with more information. As long as you get what you need from the pharmacy, your allergies shouldn’t have to get in the way.

Get creative

Get Outdoors & Feel the Benefits

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If you’re the creative type then why not try one of these DIY backyard projects to get you outside? You could try upcycling garden furniture or making planters from household items. Transform your outside space by building a deck or patio. This will be perfect for entertaining or relaxing and will encourage you to make the most of your yard. If you don’t have much outside space you could consider creating a balcony garden or DIY window boxes from wooden crates.

Gardening for beginners

Don’t worry if you’re not naturally green-thumbed, gardening can still be a very satisfying hobby to get into. You could try a little gardening 101 to start. There are plenty of gardening kits you can buy with easy-to-grow flowers, herbs, and even vegetables. Start small by using pots or old crates as makeshift flower beds. You will only need a few basic tools and if you choose low maintenance plants they will flourish without much effort on your part. If you start a garden make it special with a custom sign from Apex Metal Signs.

Join a club

Get Outdoors & Feel the Benefits

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You could join a club, either in-person or virtually. There are plenty of groups online who can give you advice about gardening, for example or any other new-found outdoor hobby. You could also consider a workout class or running group that meets in the evenings after work as well. If you only have time to work out before bed it’s still worth trying to get some outdoor exercise. It’s very beneficial for your physical and mental health. Even if you get just one workout buddy it makes it easier to stay motivated. You can share goals and even organize charity fundraisers as a group. 

Alternative outdoor hobbies

How about joining the world’s largest treasure hunt? If you’re not interested in gardening or exercising outdoors, try an alternative hobby such as geocaching. Geocaching is a kind of international scavenger hunt and there is a giant community online. It’s straightforward to take part. All you need to do is register online to receive a map of geocaches near you. Download the app to help you find them. Once you’ve found anything put the item back and record your experience online. You can also hide geocaches for other people to find.

Volunteer work

Get Outdoors & Feel the Benefits

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Another alternative outdoor activity is volunteer work. You can find volunteer opportunities online and choose the cause that most resonates with you. There are plenty of opportunities for outdoor volunteer work. You could take part in a cleanup project, help out at local events, or even dog walking. If you sign up to a dog walking service online, you can find people in the local area who need help taking their dogs out. This way you can enjoy some time outdoors and a little pet therapy as well, all while doing someone else a favor. See what volunteer work you can find in your local community.

Get a bike

If you’d rather get out and explore then it could be worthwhile buying or hiring a bike. Cycling is very beneficial for your physical and mental well-being. Look up cycling trails near where you live and hit the open road. You could also join a cycling group or get a bike buddy. Make sure you wear protective clothing and a helmet. If you’re going off-road, double-check your bike is capable, especially if you’re just renting. Alternatively, if there is a city bike initiative where you live you could go to a local park for the afternoon.

Active commuting

Get Outdoors & Feel the Benefits

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If you are interested in cycling, it could also be a new means of getting to work. There are many benefits of active commuting. Not everyone has the opportunity, but if you can swap driving or public transport for a more active commute such as walking or cycling, it will have many advantages for your health and the environment. It’s the perfect way to incorporate spending time outdoors into your daily routine. Speak to your boss about arranging a cycle to work scheme to encourage others to do the same.

Schedule outdoor breaks

Whether you work from home or in the office, it’s a good idea to schedule outdoor breaks. Rather than eating lunch at your desk, go outside for a short walk. If you are working from home it’s important to try and schedule your breaks. It’s one way to increase productivity and going outdoors will help even more. If you have the opportunity, you could even arrange meetings outside from time to time. You could plan an outdoor catch-up with your boss or coworkers for a change of scenery. 

Outdoor team-building

If you work in a team it might be fun to also organize outdoor team-building activities. Successful team-building activities need to get everyone involved and engaged. Plan inclusive options that everyone can enjoy. They’re a great way to improve collaboration at work. There are several benefits to arranging team-building activities outside as well. You can completely get away from the office environment and get to know each other in a different situation. You’ll also learn plenty of useful skills. 

Go on a retreat

Perhaps you need a longer break to disconnect from the stress of everyday life. A rural retreat could be just what you need to get back in touch with nature and gain some perspective. The staycation trend is still popular this year and it’s easy to see why. It’s a more cost-effective way to explore hidden gems near you and get the peace you deserve. You could even consider going on a road trip to different destinations. If you’d rather not go far, looking into camping spots near you for a fun, low-key weekend. 

There are plenty of fun and easy ways to change your habits and spend more time outdoors. After getting a bit of fresh air and exercise, you’ll certainly feel the benefits. You’ll return feeling relaxed yet energized, and ready to take on any challenges. Set small goals for yourself and aim to fit getting outdoors into your routine.

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The Pros and Cons of Working out Before Bed

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Today we want to talk to you about the pros and cons of working out before bed. Regular exercise is a crucial part of your well-being, and can also be a really effective way of making sure you’re getting a good night’s sleep. While there are obvious benefits to getting regular exercise to your sleep cycle, some experts still debate what the best time of day to do this might be. While some suggest working out before bed might not be the best idea for your sleep cycle, others believe that doing so doesn’t make a significant impact on the quality of your sleep.

If working out before bed is what’s convenient for you, it’s still an improvement from no exercise at all. Here’s everything you need to know about working out before bed, from getting the right foam mattress for recovery, to the reasons you sleep better after exercise, along with what you can do to improve your chances at a good night’s sleep:

How Does Exercise Benefit A Good Night’s Sleep?

 pros and cons of working out before bed

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Having a regular workout routine can help you regulate your internal body clock, and make it a lot easier to get well rested through the night. Consistent exercise can contribute positively to getting a good night’s sleep, by regulating your body clock, reducing levels of anxiety, and promoting relaxation, all which can help with deeper, longer rest.

Exercise can therefore be especially beneficial to sleepers who struggle to get a good night’s sleep because of anxiety or stress. If you find yourself tossing and turning when it’s bedtime because of worry, you’ll find exercise can have a really beneficial impact on the quality and quantity of your sleep. This is because exercise boosts the amount of endorphins and serotonin in your body, which in turn helps when you’re trying to keep yourself calm for proper rest.

Can Working Out Before Bed Really Damage Your Sleep Cycle?

Newer research being done in sleep science has started to challenge the more traditional idea that working out before bedtime can actually damage the quality of your sleep. In one study conducted just last year, researchers found that moderate-intensity evening workouts didn’t affect quality of sleep.

This is not the case with more high-intensity workouts, however. Strenuous physical activity can raise your core body temperature, and raise your heart rate too much, making it difficult to fall asleep if you try working out before bed.

Examples of higher-intensity workouts include running, swimming, cycling, and even doing some types of weight-lifting. If you don’t have too much time, but would still prefer to get a workout in before the night is out, then you might want to consider some light or moderate level activity- this could be something as simple as taking a walk or stretching, to more complex kinds of exercise, such as yoga or biking.

How Often Do You Need Exercise For Better Sleep?

It’s important to stay consistent with your workouts in order for you to reap the full benefits of a healthy sleep schedule. A solid benchmark to aim for on a weekly basis is 150 minutes – this amounts to an average of around 30 minute workouts, 5 days a week.

One of the easiest ways to keep consistent with your workout routine is by trying to find an exercise that works for your lifestyle, and is something you genuinely enjoy doing. It’s equally important to recover sufficiently after a day of putting your body under strain, and a foam mattress can help with this. Foam mattresses can be a great way to recover, and will help offset the additional strain you’re putting your body under the additional stress through the week. The best foam mattresses will provide that perfect balance between support and comfort, and keep you feeling well-rested through the night, and energized for the day ahead of you.

Other Ways To Improve Your Sleep Hygiene

Once you’ve decided whether you want to be working out before bed or if you want to do it first thing in the morning, it’s time to think about your sleep hygiene more holistically. Taking a holistic approach allows you to improve all aspects of wellbeing, rather than getting too focused on one aspect, since sleep requires a combination of changes to improve effectively.

One of the main ways you can improve your sleep is also one of the most obvious – optimizing your sleep set-up is integral to getting the cozy night’s rest you deserve. When you’re working out before bed, it’s especially important you have the right equipment to recover properly. Foam mattresses are a great option for sleepers who need that extra pressure-relief when they’re trying to get to bed.

 pros and cons of working out before bed

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Not only can a good mattress make for much speedier recovery, it can also help you get to sleep a lot easier. Foam mattresses are popular for a lot of reasons. Not only can the right foam mattress contour to your body and keep you well-supported through the night, it can also keep you feeling cozy through the night.

If you’re trying to choose between a foam mattress and any other kind, it’s worth trying to interrogate what it is you want. Foam mattresses tend to be a popular option for people who require pressure-relief. Other calming tactics to improve your sleep hygiene can include using essential oils in your bedroom, exchanging a scroll through your newsfeed for some bedtime reading, and taking a warm shower right before you get into bed. If you’re a hot sleeper, it’s also worth looking into whether you can get a cooing foam mattress for your sleep, since more traditional ones can trap heat.

If you are considering working out before bed, be sure to weigh the pros and cons before you begin. Find an exercise that you genuinely enjoy doing, be careful not to overextend yourself, and of course, find a way to integrate other healthy sleep hygiene practices into your sleep for the best chance at improving your sleep. With a little trial and error, you’re going to find a routine that works best for you, and gets you closer to achieving an optimum level of wellbeing.

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Why is CBD so Expensive

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Today we’d like to explain why CBD is so expensive. Cannabidiol, which is better known as CBD, has become a highly popular natural source of medicine and remedy for people all around the world as it can be used for a variety of different and common health issues.

The CBD comes from the cannabis/marijuana plant, Cannabis Sativa, but despite coming from a well-known drug plant, it does not cause the same side-effects that the common drug does, as it uses different extracts.

why is CBD so expensive

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There are a number of health benefits associated with using CBD oils, with research showing that they can help to relieve unbearable pains that might be being experienced, whilst they also help to reduce mental health illnesses such as anxiety and depression.

CBD is popular but expensive

However, for as effective as many may find CBD oils, they do come at a cost. In fact, they are not very cheap, although many can work around this when they get codes from websites such as codepromocbd.fr when looking for the medicinal product.

There are a number of reasons as to why CBD oils can be rather expensive and this is not down to sheer greed that many may claim pharmaceutical companies have when it comes down to providing a treatment that works for many.

Farmers face challenges growing hemp

One of the main reasons as to why this medicinal product is so expensive is that growing the hemp required can be a real challenge for those growing the cannabis plant.

There are many challenges that traditional farmers will not have had to face before when it comes to hemp farming, with the volume in labor and inspection being considerably higher than it would have been for those farmers who were originally producing food crops such as fruit and vegetables.

Farmers will need to destroy any of the plants that produce more than the legally allotted amount of THC – the intoxicating compound found in weed/marijuana that provides a high and is subsequently outlawed in most places – therefore potentially costing them a lot of time and money for no gain.

Other costs will also be involved in producing enough resources to create the CBD oils, with farmers requiring machinery – such as combine harvesters – when they originally did not need such devices prior to becoming a hemp farmer. Indeed, these devices are incredibly costly and farmers will need to recoup the outlay they spent in some way.

Extraction process is not simple

The sheer difficulty of the task involving extraction and the expense involved is another factor as to why CBD oils are expensive to acquire. Indeed, with expensive equipment and time-consuming methods needed to be used, the cost will filter down to the consumer to reward the farmers to produce the plant required.

Distribution and marketing is costly

Distribution and marketing can also be impacted hugely, which has had a knock-on effect on CBD oils. Naturally, with cannabis having been outlawed by many regions over the world, there will still be some frowning upon it, despite the alleged health benefits it can provide when used medicinally.

Many of the biggest retailers and organizations can be amongst those that look negatively at these types of products and do not want to stock them, whilst major online platforms may also be against the idea of allowing people to purchase the oils from them in case their brand images are hampered.

With limited marketing opportunities available to CBD oil producers and manufacturers and with many traditional forms of advertising and marketing being unavailable, many have had to turn to more labor-intensive forms of marketing to try and get the product accessible to those who may not have looked specifically for it.

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