Tag Archives Healthy Living

Top 8 Superfoods to Boost Your Healthy Diet


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

Photo by Trang Doan on Pexels

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

Photo by Terje Sollie on Pexels


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

Photo by Vie Studio on Pexels

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.

Read more healthy living and lifestyle articles at ClichéMag.com
Images provided by Flickr, Unsplash, Pexels, Pixabay & Creative Commons

Healthy Living Tips for the Whole Family


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

Photo by Sharon McCutcheon on Pexels

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

healthy living tips

Photo by Andrea Piacquadio on Pexels

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

Photo by August de Richelieu on Pexels

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.  

Read more lifestyle and relationship articles at ClichéMag.com
Images provided by Flickr, Unsplash, Pexels, Pixabay & Creative Commons

Pressing Snooze on Poor Sleep Hygiene: 6 Ways to Sleep Better


Today we want to give you some great tips on 6 ways to sleep better. Waking up on the wrong side of the bed is a universal experience that bonds sleepers nationwide. However, chronic tossing and turning and caffeine-proof eye bags are some sheep counters’ everyday reality. If you’re one of the millions that resent their current sleeping patterns and dream of eight uninterrupted hours night after night, it’s time to give your poor sleep hygiene an overnight transformation. 

Having poor sleep hygiene can seriously impact people’s mental and overall health. Luckily, there are several ways to sleep better and wake up refreshed, ready for the new day. Ready to wake up with a newfound pep in your step? Here are 6 ways to sleep better and catch some much-needed zzzs. 

Purchase a dream-worthy mattress

6 Ways to Sleep Better

Photo by Max Vakhtbovych on Pexels

Not surprisingly, there is a direct correlation between mattress quality and sleep quality. Should you find yourself dozing off in morning meetings and lugging around extra eye baggage, it’s time to switch out your dingy sleeping surface. When looking for a mattress, you want to consider how comfortable it is, its firmness, and don’t forget its size.

For those couples shopping for a new sleep surface, consider a king-sized or California king-sized variety. While there are benefits to both the California king-size bed and the standard king-size mattress that make them top contenders for someone in the market for a new bed, the California king-sized bed ranks supreme in sleep square footage. With a comfort-infused California king bed, even the tallest houseguest will sleep soundly. 

Find the right background sound

Inconsistent sounds can be disruptive to your sleeping patterns. The constant slamming of a door or a barking dog in the distance is enough to reduce the quality of your rest. 

Many sleepers enjoy using white noise to provide a consistent sound to lull them to sleep–but white noise is not the only kind of soothing sound that you can play. There are a variety of calming tones, such as pink noise and brown noise. Rainstorm audios are a great example of pink noise. The sound of rain is a soothing and consistent noise that won’t disrupt you from your sleep. 

Keep your room tidy

Try to spend some time every night tidying up your room before bed. You don’t have to do a deep clean every night by any means. But removing clutter from your bed and your floor can rock you into an anxiety-free slumber. 

Try to keep light out 

Most people will turn out their lights before going to bed. Although, they’ll often neglect blue-light-ridden TV and computer screens that can disrupt a restful night’s sleep. Remember, consistent light exposure in your sleep environment can wreak havoc on your quality of rest. 

If you use a TV or a laptop for background noise, try to dim the screens as much as possible. You can typically adjust your settings so that your screens will switch off while your apps continue to run.  

Stop using social media 

While most write off idle scrolling as a harmless vice, your smartphone addiction may be to blame for your tossing and turning. Unbeknownst to most, the light emitted from our smartphone screens often messes with our melatonin and disrupts our sleeping patterns.

If you need to be online at night, try using blue-light glasses. This type of eyewear features lenses that block these harmful blue lights. Ready to snooze in style? Splurge on a pair appropriate for business casual wear. 

Stop snacking right before bed

While there’s nothing inherently wrong with going to bed on a full stomach, you need to be conscious of what you are putting into your body. Foods and beverages with caffeine can cause you to wake up several times throughout the night. In addition to cutting out caffeine, try to avoid junk food in general before going to bed. 

Wrap up

There are many ways to sleep better, and there’s no time like tonight. Remember, practicing good sleep hygiene is an essential step in scoring a better night’s sleep. So before you bump up your melatonin dosage, make a concerted effort to revamp your nighttime rituals. 

Read more lifestyle and healthy living articles at ClichéMag.com
Images provided by Flickr, Unsplash, Pexels, Pixabay & Creative Commons

The Art of Saying Sorry: 5 Tips for Repairing Burned Bridges


Today we want to talk about the art of saying sorry: 5 tips for repairing burned bridges. Everyone makes mistakes, but not everyone knows how to apologize for them. Maybe you were in a heated situation with a loved one and exchanged unintentionally nasty words, or perhaps you forgot an important date and missed a friend’s birthday or an anniversary. Regardless of the situation, losing a meaningful relationship is painful for both parties. While it may take time and some hard work, re-building a relationship and re-establishing trust is well worth the effort. Truly learning and understanding what it means to make amends is a value that will help you maintain your relationships and prevent bridges from being burned.

Take time for self-reflection

the art of saying sorry

Photo by Simon Migaj on Pexels

A genuine apology can’t come from a quick desire to simply avoid further conflict. Take the time to sit and reflect on the situation. You must genuinely accept responsibility for your actions and the way you reacted afterward. Dig deep and look inward for an explanation as to why these events unfolded. That way, you can make strides in understanding why you may have made the mistakes you did. During this time of self-reflection, apologize to yourself and forgive as well. This act of grace will allow you to approach your apology with empathy and authenticity.

Make the first move

Stepping forward to make the apology is arguably the most challenging part of the process. Making the first move is a vulnerable place to occupy, but someone has to move the relationship along the path to healing. Rather than hoping for the right time or right place to initiate the first conversation, arrange for some intentional time to connect with the other person. Make it clear that you will devote this time to making amends, not assigning blame or throwing around accusations. Setting the intention for the conversation will ensure that your meeting will be productive. This is the best way to practice the art of saying sorry.

Take ownership

the art of saying sorry

Photo by Vie Studio on Pexels

During your self-reflection, you should have worked to accept responsibility for your behavior and actions. When you are ready to apologize to the other party, it’s vital to take ownership again and verbally acknowledge that you messed up. During this part of the apology, try to empathize with your friend or loved one. Put yourself in their shoes and imagine if someone caused you pain. Express to the other person you understand that what you did hurt them. While taking ownership, it’s okay to explain yourself, but don’t twist your explanation into an excuse. Matter-of-factly stating your feelings is an excellent way to approach making an explanation.

Try to make amends

When practicing the art of saying sorry, it’s essential to come with a concrete plan to make amends, regardless of whether the other party expects you to compensate for the situation. Depending on the context of the conflict, you may not be able to offer a complete re-do of what happened or fully make up for your actions. Rather than making empty promises or meaningless grand gestures, genuinely provide a plan to fix things and emphasize that the other party ultimately determines how you can mend your relationship.

Don’t make the same mistake again

An apology isn’t authentic if you make the same mistake again. You will also damage trust in the relationship by repeating the same behaviors and actions. Hold yourself accountable by verbalizing your plan to prevent the situation from happening again and allowing the other person to feel comfortable holding you accountable. By sticking to this plan, you’ll demonstrate the art of saying sorry that you’ve learned from the situation and are genuinely remorseful.

The bottom line

Sometimes, a simple “I’m sorry” will rectify a situation, but a truly effective apology means digging much deeper and begin healing any hurt. Apologizing is an emotionally charged act and takes strength and vulnerability. Have grace for yourself and the other person, and your relationship can withstand this trial.

Read more lifestyle and self improvement articles at ClichéMag.com
Images provided by Creative Commons, Flickr, Unsplash, Pexels & Pixabay

The Fundamental Building Blocks of a Beautiful You


Today we want to talk about the fundamental building blocks of a beautiful you. People often talk about beauty as if it is something that can only be achieved with makeup, clothing, and other layers that you put on top of yourself. While many people feel more comfortable when they use tools like this, though, there are a lot of methods out there that can enable you to unleash your natural beauty without relying on fakery. There is no wrong or right approach to take with something like this, but this article will be exploring some of the fundamental elements of your life that will contribute to a beautiful you. Let’s dive right in.

Building Blocks of a Beautiful You

Photo by Ketut Subiyanto on Pexels


It can be all too easy to assume that exercise is only good for making your body look like it’s in good shape. Of course, while this is true, it can do much more for your beauty than many people realise. Regular exercise will make your skin taut and clear, while also giving you the energy you need to be your best self. Taking walks can be enough for this, but many people find that they are able to take their exercise far more seriously if they take the time to find something they enjoy. For example, rock climbing is a great option for those who want to do something that gets them very fit without feeling like strict exercise.

Building Blocks of a Beautiful You

Photo by Daria Shevtsova on Pexels

Food & Drink

Much like exercise, many people view dieting as a way to lose weight and little else. Food is just about the most important factor that you can control when it comes to your health, though. Being healthy will always make you more beautiful, and this is true no matter how big or small you are. Eating plenty of vegetables will help to balance out your nutrition, making your hair and eyes brighter. Drinking enough water can also have an impact, though, with many people finding that this simple drink clears their skin and has a similar effect on their energy as exercise.

General Health

Finally, as the last area to consider, it’s time to think about your general health. Exercise will make you fit and a good diet will give your body the nutrients it needs, but a doctor will be needed if you want to work on health issues that impact your appearance. This can be expensive, making it worth looking at options like ALTCS eligibility to make sure that you are able to save as much as possible when you visit the doctor. Many people ignore their general health when they are working on their beauty, though this can be well worth the effort it takes.

As you can see, your beauty comes down to far more than the products you use. There is a lot of pressure to have a thin waist and large muscles in the modern world, but you can find a healthy approach that appeals to you without having to use the methods that other people prefer.

Read more lifestyle and beauty articles at ClichéMag.com
Images provided by Creative Commons, Flickr, Unsplash, Pexels & Pixabay

Techniques to Calm Your Feelings of Anxiety and Stress


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

Photo by Karolina Grabowska on Pexels

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.

Read more lifestyle and healthy living articles at ClichéMag.com
Images provided by Creative Commons, Flickr, Unsplash, Pexels & Pixabay

14 Easy Ways to Get Outdoors & Feel the Benefits


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

Photo by Simon Migaj on Pexels

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

Photo by Zen Chung on Pexels

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

Photo by Karl Solano on Pexels

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

Photo by Mikhail Nilov on Pexels

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

Photo by Andrea Piacquadio on Pexels

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.

Read more lifestyle articles at ClichéMag.com
Images provided by Creative Commons, Flickr, Unsplash, Pexels & Pixabay

6 Tips for Coping with Migraines at Home


Today we want to share 6 tips for coping with migraines at home. Migraines can be debilitating and frustrating in equal measure, especially if they strike at an inopportune moment and leave you in pain for hours on end. To see you through these unpleasant experiences when they arise, here are a few tips that will let you push through to the other side of a migraine at home.

Escape to a quiet spot

coping with migraines

Photo by Max Vakhtbovych on Pexels

If you have the option to do so, leave the busy areas of your household and cloister yourself somewhere quiet as soon as you spot the signs of the onset of a migraine.

Shutting out the daylight and lying down without disturbances or distractions is a great way to avoid exacerbating the situation.

Change your diet

What you eat impacts your overall health, and it may be that certain foods act as triggers for migraines. You can test this for yourself by cutting out particular items and ingredients one by one to see if anything improves.

Alcohol, chocolate and dairy products might be worth substituting or steering clear of altogether in this context. Caffeine is an interesting case, as while it can help you cope with milder migraines, it might also be a catalyst in certain cases.

Take pain relief

While store-bought painkillers may not be sufficient to entirely eliminate a migraine, they can certainly provide some relief.

You might also try alternative remedies, such as the increasingly popular CBD oil. Just be sure to follow CBD dosages for migraines to get the best results, and consult a medical professional if in doubt.

Get some sleep

coping with migraines

Photo by Ketut Subiyanto on Pexels

While a disrupted sleep pattern may cause a migraine in the first place, if you feel one coming on then getting some shut-eye will be a good way to cope with the worst effects.

Most importantly, do not pressure yourself into falling asleep, as this will only lead to longer periods of wakefulness. Let it come naturally, and do not get vexed if it does not happen immediately.

Remove yourself from stress

It may be easier said than done, but stress is a key trigger of migraines, and so if you are experiencing it in your everyday life, then taking yourself out of the situations that cause it will reduce the likelihood of a flare-up.

Managing stress is achievable in a number of ways, and sometimes all that is needed is to take a break during your working day to relax, rather than going full-throttle from dawn until dusk.

Stay active

While it is obviously a bad idea to start exercising when you are experiencing the effects of a migraine, physical activity can be used as a preventative measure.

You do not need to become a total fitness fanatic, but getting small amounts of exercise several times a week can be enough to ward off the worst effects of a migraine, and will also protect you from a wealth of other health issues, making it well worth integrating with your routine if you have the opportunity.

Read more lifestyle and wellness articles at ClichéMag.com
Images provided by Creative Commons, Flickr, Unsplash, Pexels & Pixabay

8+ Effective Ways to Reduce Your Everyday Stress Levels


Today we want to share 8+ effective ways to reduce your everyday stress levels. There’s no denying that stress is an unavoidable part of daily life. Some people seem to have more stress to deal with than others, and everyone has different ways of coping with their daily stress.

Sadly, some folks feel overwhelmed with the stress in their lives and don’t know how they should be dealing with it. One undeniable fact about stress is that it’s usually a reaction to mental or emotional pressure, and it’s something people aren’t born knowing how to handle.


Photo of woman leaning on wooden table while looking upset

Photo by Yan Krukov on Pexels

You’re likely reading this blog post today because you’re finding it tough to cope with stress in your daily life, and you feel like you’re dealing with excessive amounts of it lately. As you might have gathered, it makes sense to find healthy ways to control and diminish stress.

With that in mind, here are some practical yet proven ways to lower the stress levels in your daily life and keep it under control:

1. It’s Good to Talk

Do you find that you often ‘bottle up’ your feelings and emotions, only for them to stew inside of you and eventually manifest themselves in an explosive display? If that’s the case, now’s the time to stop keeping everything to yourself.

You should start confiding in people you trust, such as family members, friends, and health professionals. It might shock you to discover that discussing the topics that cause you a great deal of stress in your life will feel like you’ve lifted a weight off your shoulders.

2. Spend More Time Outdoors

If you stay indoors a lot, it can do you a world of good by spending more time outdoors. Firstly, spending more time out in the open gives you the chance to reset your emotional balance. Even just walking down to your local park or nature reserve is very beneficial.

Secondly, there’s plenty of research to show that immersing yourself in sunlight while outdoors will boost your Vitamin D levels. That, in turn, will increase your serotonin levels – a chemical produced by the body that regulates anxiety and diminishes depression.

3. Consume Some Delta-8 THC

Shallow focus photography of cannabis plant

Photo by Michael Fischer on Pexels

It’s no secret that consuming recreational cannabis helps many people feel relaxed and thus reduce their stress. However, one major downside to cannabis is that some consumers feel “spaced out” due to the high Delta-9 THC levels that enter their bloodstream.

One option is to consume CBD products, but the relaxant effects aren’t as strong. These days, it’s possible to consume recreational cannabis that contains Delta-8 THC instead of Delta-9. Consumers often have a mild ‘high’ but still enjoy the same stress-busting effects.

If you’re wondering where is Delta 8 available, you can typically purchase it from online stores or retail dispensaries where recreational cannabis is permitted. You can consume Delta-8 THC in various ways similar to CBD.

4. Plan Your Day Ahead

There’s nothing worse than starting your day knowing there could be many ‘surprises’ in store because you aren’t keeping track of your to-do list. As you can appreciate, an unplanned day can often lead to stressful situations and outcomes.

That’s why it makes sense to spend some time planning your day ahead. For example, if you have a full-time job, you should organize your day according to priorities or deadlines. That way, you won’t have an emotional meltdown if situations don’t go your way.

5. Incorporate Regular Exercise Into Your Routine

Many studies show that regular exercise helps people to reduce their stress levels significantly. It’s something you should incorporate into your daily routine, and the good news is it’s an activity that can be as gentle or vigorous as you wish.

For example, you could go for a swim each morning, run a couple of miles, or just take your dog for a walk around the block a couple of times a day. Also, be sure not to go hard on yourself if you cannot exercise for a day or so. Otherwise, you’ll add more stress to your life!

Image Source: Pixabay

Selective focus photography of woman in pink shirt

Photo by Nathan Cowley on Pexels

6. Have a Daily Routine

Most people have some kind of daily routine, such as waking up, having a shower, eating breakfast, going to work, and so forth. However, if you don’t have a daily routine, you may find that is a leading contributory factor to your high stress levels.

Even if you don’t work for a living, you should still maintain some kind of daily routine. Firstly, it keeps you busy and means you don’t have idle time to think about stress. And, secondly, a consistent routine is hugely beneficial for your mental health in general.

7. Work on Practical Solutions to Stressful Problems

It doesn’t matter what you do in life. If you let stressful problems fester in your mind, you’ll soon feel incapable of dealing with anything, and you’ll end up with a fragile state of mind. Doing something practical about your problems is better than procrastinating.

For instance, if your low income is stressing you out, look at actionable ways to manage your earnings, such as getting a new job or having a side gig you do in your spare time. And if your relationship is stressful, work with your partner to find out why that is the case.

The solutions to your stressful problems might not be easy ones. But, if they are the most effective ways to resolve those issues, it’s worth investing your time and energy in those solutions.

8. Have Fun

When you feel more optimistic about life, you’ll be better equipped to deal with issues from a mental health perspective. You should never spend most of your waking hours pondering stressful emotions and feels.

Instead, you should have more fun in your daily life. The way you incorporate more fun into your routine is up to you. For some people, having fun might mean spending more time on a favorite hobby or pastime. And for others, fun might mean socializing more with friends.

Fun doesn’t replace stress, but it empowers you to think more rationally about the factors that cause you stress and work on ways to eliminate them from your life.

9. Don’t Try to Do Everything Yourself

Woman in black and white checkered dress shirt standing beside woman in red long sleeve shirt

Photo by Tima Miroshnichenko on Pexels

Do you find it hard to entrust tasks to other people? If so, you may have just found the leading cause of your heightened stress levels. You must not “take on” more than you can handle in your daily life. Otherwise, you could experience emotional burnout.

With that in mind, it makes more sense to delegate some tasks to other people so you can decrease your to-do list (and the situations that cause you the most stress in your daily life).

10. Cut Down on Unhealthy Habits

Many individuals feel the only way they can cope with stress in their lives is by taking up unhealthy habits such as smoking, alcohol, gambling, or drugs. If anything, those habits will only increase a person’s stress and can potentially cause long-term health problems.

If you have unhealthy habits, you should work towards cutting them out of your life and tackling the reasons that cause you stress, as per point seven in this blog post.

11. Foster Your Spiritual Side

Lastly, you should consider making a concerted effort to keep in touch with your spiritual side. For some people, this might mean reconnecting with their religious faith. For others, it could mean creating a positive affirmation or mantra that strikes a chord with them.

Fostering your spiritual side will help you experience a sense of detachment from your stress and have a positive, profound effect on your daily life.

Read more lifestyle and healthy living articles at ClichéMag.com
Images provided by Creative Commons, Flickr, Unsplash, Pexels & Pixabay

6 Compelling Reasons To Stop Eating Meat Right Now


Today we want to share 6 compelling reasons to stop eating meat right now. Burgers, sausages, stakes, and everything-meat can certainly make a non-vegetarian’s mouth water but have you ever considered what goes on the other side of your plate?

While you like the spread on the dining table, animals bear the brunt. The condition of slaughterhouses is pitiable, the environment is paying a price, and the suffering of harmless souls can be immense by the rising demand for meat. 

Reasons To Stop Eating Meat

Photo by Anete Lusina on Pexels

If you are looking to understand why quitting meat can be the right choice or simply trying to understand why veganism has gained so much popularity in the recent future, we’ve got a few reasons for you.

Through this article, we have tried to shed some light on the effect of the meat industry on animals, the environment, and even your health. Read further to find out the five reasons you should stop eating meat right now.

  1.   Meat and global warming

The meat industry is counted among the top contributors to global warming. Moreover, it can be held responsible for environmental issues like deforestation, water pollution, and air pollution.

Several studies have highlighted the harmful effects of animal agriculture on the environment. If numbers are to be believed, farming livestock contributes six billion tons of greenhouse gases including methane, nitrous oxide, and carbon dioxide, every year. Producing feed for animals produces 1.3 to 2 billion tonnes of nitrous oxide, while 1.6 billion tonnes comes as a result of changes, such as clearing for pastures.

By saying goodbye to meat, you can contribute to reducing these soaring numbers and protecting our planet.  

  1.   Meat and animal cruelty

We all know how animals are treated at farms. The food industry tortures the animals. They are kept in deplorable conditions comprising wire cages and filthy sheds. Thousands of animals are crammed in small areas and treated as commodities. They fall prey to diseases.

Many animals are genetically modified, babies are snatched from their mothers, and the list is endless. This suffering has to stop, and by becoming a vegetarian, you can do your part.

  1.   Meat and novel viruses
Top 3 Industries on the Rise in 2021

Photo by Maarten van den Heuvel on Pexels

If you can’t help but eat meat, think about the latest coronavirus outbreak. It originated in a wet market, a place where animals are slaughtered and traded. Apart from coronavirus, several other virulent viruses, like bird flu and SARS, originated from wet markets.

At slaughterhouses, animals are forced to live in cramped conditions. They are slaughtered near other animals and humans. It enhances the chances of the spread of viruses.

  1.   Meat and your health

Stop having meat and you will notice many good things happening to your health. Quitting meat will help you in losing weight, improving your digestion, lowering cholesterol, preventing diseases like cancers and heart diseases, and improving the texture of your skin.

Moreover, when you can get all the required amount of protein from plant-based protein sources, you don’t have to worry about becoming a vegetarian.

  1.    Meat and life expectancy

According to some studies, people who live on a plant diet live up to ten years longer than people who eat meat. Taking a healthy vegetarian diet protects you against various diseases, including heart issues, strokes, and cancer, and improves your life expectancy.

What other reason do you need to quit meat?

  1.   Meat and plant-based meat

Owing to the number with which people are becoming vegetarian, there is no scarcity of plant-based meat.

These alternatives of meat are scrumptious and healthy. So, while you say goodbye to unhealthy meat, you can still relish their taste.


Eating meat harms you and your planet alike. A simple decision of not having meat can be a life-changing experience for you. And, now that many enterprises like Future Farm are offering delicious plant-based meat options, it is the best time to become a vegetarian.

Read more health articles at ClichéMag.com
Images provided by Creative Commons, Flickr, Unsplash, Pexels & Pixabay

Dealing With Pain In Different Parts Of Your Body


Today we want to share tips on dealing with pain in different parts of your body. Pain is something no one wants to deal with. However, it is a part of life. Below, we take a look at how to cope with pain in different parts of your body and get the necessary treatment. 


In most cases, rib pain is extremely painful and can cause a huge amount of disruption to the sufferer’s everyday life. If you are experiencing a problem with your ribs, get in touch with experts like ssprehab.com.au and they will ensure you get back to normal as quickly as possible. 

There are many causes and types of a rib injury, as there are several muscles and ligaments that stabilise the joints, and there is a nerve between each rib too. Because of this, there are many different issues that can occur and many tissues that can be damaged, which highlights why an effective diagnosis is imperative. 

Doctor holding a x ray

Photo by Anna Shvets on Pexels

When you visit an experienced physiotherapist, the first thing they will do is carry out a thorough evaluation of the issue, from X-rays to assessing the symptoms you are suffering with. Once they have got to the root of the problem, they will then put together a bespoke treatment plan to ensure you can return to your normal functionality as quickly as possible while also alleviating the pain you are experiencing. 

A lot of patients who suffer from rib pain have long-term issues; this can be extremely upsetting and frustrating, but your

will do all in their power to make sure your life is as comfortable as possible, and that the issue is resolved efficiently. You will see improvements with every session when professionals will use a mixture of deep tissue massage, hand manipulation techniques and exercises to treat the problem.

Once they have treated the injury, they will give you expert advice and education on how to manage the condition, so you do not suffer again. This will include information on the best exercises to carry out as well as postural advice. This is a much better approach to take than opting for painkillers, rib joint injections, spinal facet, anti-inflammatories and other short-term solutions, which may give relief for the time being but will do nothing to stop the issue from occurring again and again, and causing you more pain and frustration.  


Dealing With Pain

Photo by Skylar Kang on Pexels

Physiotherapists treat elbow problems on a regular basis, as this is a part of the body that is open to injury because it is used a lot. If you think about the way the elbow functions, it is very much like a hinge, as three bones – the radius, ulna and humerus – meet so that the arm moves properly. Consequently, if you suffer from a problem with your elbow, it can cause a lot of damage to the functionality of your arm, and it can be extremely painful too. 

Experts provide effective treatment for a broad range of elbow problems, such as:

  •   Tennis Elbow (Lateral Epicondylitis)
  •   Golfers Elbow (Medical Epicondylitis)
  •   Olecranon Bursitis
  •   Weakness/Instability of Elbow
  •   Biceps Tendon Irritation
  •   Post Fracture Rehab

If you are suffering from a problem with your elbow, please don’t hesitate to get in touch with a therapist if you feel like the issue has not been mentioned on the list, or you don’t exactly know what the problem is. The key part of a professional service is the diagnosis; the therapists will take the time to assess the problem thoroughly so they can get to the bottom of it and provide an accurate diagnosis, which will then be used to put together a bespoke course of treatment to ensure the quickest and most effective physiotherapy service. 

One of the best things about opting for physiotherapy treatment over the other options available is the fact that this is a drug-free solution, making it exceptionally safe. Instead of medication, physiotherapists will use an assortment of hand manipulation techniques and exercises that are designed to reduce the amount of pain you are experiencing and ensure your elbow gets back to its normal level of functionality. They will also provide you with expert advice on how to manage the condition to ensure you don’t suffer from any excruciating pain in the future. 

No matter what type of elbow problem you are experiencing, you can be confident that you will be in safe hands when choosing an experienced therapist. Make sure they have an extensive amount of experience in the industry, and that all of their therapists have the necessary training and qualifications. 


Foot pain is extremely common. Not only can foot pain be extremely painful but it can impair functionality by a significant degree, which is why it is so important to get the problem dealt with as quickly as possible. 

Foot pain can often come from other sources, including systemic diseases and lower back problems, yet it is also frequently sourced from local structures, including your joints, bones, ligaments and muscles. Some common foot problems are:

  • Post-Fracture Rehab
  • Planta Fasciitis
  • Rehab Post Achilles Tendon Rupture
  • Achilles Tendonitis
  • Achilles Tendinopathy
  • Calf/Achilles Tightness
  • Tibial Stress 
  • Toe Pain
  • Heel Pain

When you book an appointment with a physiotherapist, you can expect to undergo a thorough assessment so that they can accurately diagnose the issue. They will examine your foot and assess your symptoms to get to the root of the problem so that they can then put together a bespoke treatment plan that will help you to get back to normal as quickly and effectively as possible. 

Therapists know the best techniques to alleviate foot pain and ensure a return to functionality in the fastest manner. This includes a wide variety of exercises and hand manipulation techniques while they will also provide you with advice on how you can manage the condition at home so you don’t experience a repeat occurrence of what you are going through at present. 

There is no denying that physiotherapy is the best option when you are suffering from any type of foot pain or injury, as this is a drug-free solution and, therefore, you can be confident that it is the safest way to treat the issue. 

Read more fashion articles at ClichéMag.com
Images provided by Creative Commons, Flickr, Unsplash, Pexels & Pixabay

The Most Common Causes of Cholesterol and Hypertension Troubles


Today we want to talk to you about the most common causes of cholesterol and hypertension. Did you know that more than 100 million people above 20 years of age have been diagnosed with high cholesterol and hypertension? In the United States alone, 7% of children and adolescents between the ages six and 19 have high cholesterol. This makes the fight against high cholesterol and hypertension even more urgent to reduce the global burden of preventable diseases. 

High cholesterol is linked to various health conditions, including stroke, coronary heart disease, and diabetes. While these diseases are of grave concern, high cholesterol, and high blood pressure (hypertension) have received much attention. If cholesterol levels are not controlled, the outcome is hypertension and a chain-link reaction of the diseases mentioned.

What is cholesterol?

Cholesterol is a fat-like substance and is necessary for the development of healthy cells. At acceptable levels, cholesterol is good for you. The problem arises when the levels rise so high that fatty deposits develop within your blood vessels. 

The buildup of fatty deposits causes the arteries to harden over time, so they become narrow and interfere with the normal blood flow. When this happens, the heart strains to keep pumping blood, and the outcome is high blood pressure. If a blood vessel becomes blocked, a heart attack is inevitable. 

Unfortunately, high cholesterol has no symptoms. Most people don’t discover they have high cholesterol until they go through a life-threatening event. Some have been lucky enough to find out during routine health checks.

So, what causes high cholesterol and hypertension?

High-fat diet

Fried meat beside sliced lemon and white mustard

Photo by Valeria Boltneva on Pexels

Your diet can easily increase the risk of bad cholesterol in your body. The first step to ensure you don’t suffer from high cholesterol is to reduce your fat intake. A diet rich in saturated fat is detrimental to people at risk of high cholesterol. 

Saturated fats are found in meats, chocolate, baked goods, dairy products, processed foods and deep-fried foods. A diet with trans fats, found in fried and processed foods, can also result in high cholesterol.

A family history of high cholesterol and high blood pressure

Has anyone in your immediate family been found to have high cholesterol or hypertension? You may be wondering how your father, for example, having high cholesterol, puts you at risk. Unfortunately, high cholesterol is caused by factors you can control, such as your diet, and factors beyond your control, such as genetics. 

Although some of the cholesterol in your body comes from what you consume, some of it comes from the liver. Unfortunately, even if you eat well, your genes may cause your liver to produce more cholesterol than your body needs. 

Additionally, your genetic makeup may make it difficult for your cells to expel bad cholesterol from your body efficiently. You should get regular health checks if your family has a history of high cholesterol and hypertension. 


Most Common Causes of Cholesterol and Hypertension

Photo by Moe Magners on Pexels

One reason for the increased burden of high cholesterol and hypertension on health care globally is obesity, which is currently at 13% of the world’s population. This is a direct consequence of unhealthy diets and lifestyles. Obesity results in high levels of bad cholesterol in the body. 

Lack of exercise

Exercise helps to reduce the possibility of high cholesterol in two ways. Firstly, regular exercise boosts the presence of healthy cholesterol, also known as HDL. Simultaneously, a physically active body helps increase the size of particles of bad cholesterol, making it less harmful. This is why a common solution for high cholesterol is physical exercise. 


One of the consequences of chronic smoking is the damage to the walls of blood vessels. Weakened blood vessels cannot fight off the deposit of fats, which accumulate over time resulting in high cholesterol. Smoking also reduces the presence of good cholesterol. 


Although the rise in young people suffering from high cholesterol is a concern, older people are more at risk. There is a direct relationship between age and high cholesterol. This is primarily because the body’s chemistry changes as you age. 

For example, your organs are not as strong as they used to be, so their performance diminishes. In this case, your liver may experience difficulty in removing LDL or bad cholesterol from your body.


High blood sugar can sometimes result in dangerous levels of cholesterol. This is because uncontrolled sugar in the blood damages the lining of the arteries, which ultimately makes them susceptible to fat buildup. This is why many people with diabetes also suffer from hypertension. 

High cholesterol and hypertension can weigh you down. Anyone can suffer from these conditions if precaution is not taken to ensure the body functions optimally. A lifestyle change is critical for your well-being.

Read more health and lifestyle articles at ClichéMag.com
Images provided by Creative Commons, Flickr, Unsplash, Pexels & Pixabay