The Backyard Vitality Team

You’ve likely heard of Epsom salts; a folk remedy used for generations to heal muscular aches and pains. Well, Epsom salt actually does have a long history of varied uses and benefits for everything from health and beauty to household cleaning and gardening. But while there may not be a lot of clinical trials to support health claims, many people swear by this remedy. So, why not try an Epsom salt bath yourself, as a natural way to relieve pain, de-stress and even soften your skin.

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As girls, we were taught to revere the bra. It symbolizes a rite of passage — that day when we can slip one on and take one step closer towards womanhood is an important day indeed. Most girls can’t wait to buy their first bra, not because it’s more comfortable (most of the time, it isn’t), but because it marks an important point in their lives. Beyond the symbolic value that bras represent, they also have a functional role in every woman’s life. Bras are seen as a necessary part of being female, providing stability and support and, so we’re told, preventing the development of saggy breasts over time. You likely don’t even give it any thought each day, beyond deliberating over which one you’ll use at the time: going for a run? Sports bra. Going into the office? Simple black or beige with no frills. Date night? The black lacy number, of course!

But what if you discovered that what you’ve been told about bras all your life was actually a lie?

New research says bras may be ruining your breasts

It turns out, not everyone takes the supposed benefits of bras for granted. Jean-Denis Rouillon, a professor of sports science at the University of Besançon in France, spent a whopping 15 years of his life studying the effect that bras have on the female body.

Professor Rouillon used a slide rule and calipers to carefully and precisely measure changes in breast features of hundreds of women between the ages of 18 and 35 over the course of 15 years. The results were groundbreaking. Rouillon found that women who never wore bras had nipples an average of 7 millimeters higher in relation to their shoulders each year than regular bra users. Professor Rouillon concluded that wearing a bra can actually contribute to back pain, and weaken the muscles that hold up breasts, making those who wear bras actually more likely to develop breast sag than those who don’t.

Many women who were involved in the study agree. A 32-year-old lady named Capucine, who was one of Rouillon’s volunteers, stated, “There have been multiple benefits to [not wearing a bra]: I breathe more easily, I carry myself better and I have less back pain.”

But this is just one study against a lifetime of popular consensus in favor of the hallowed bra. Should you consider throwing caution to the wind and burning all your bras? Here are a few more things to consider:

Bras can cut off blood circulation

Rouillon and his team discovered during their 15-year study that wearing bras for an extended period of time can cut off circulation around the midsection and ribcage. This is something that happens over a long period of time, such as several years of bra-wearing at least, but it’s fair to say that most of the female population will find themselves in this category. This anti-circulation effect can also negatively affect muscle development and health in the region of your breasts, which in turn can lead to saggy boobs. More on that later.

Bras can weaken your breast tissue

The figures don’t lie. And those figures showed that, on average, women who ditched their bras experienced a 0.3-inch lift in their nipples compared to those who continued to wrap their breasts in fabric and wire. Professor Rouillon concluded that this was due to the way constantly wearing bras can damage the delicate tissue of your breasts, causing them to lose tone and pertness. That framework of wires and cloth that’s advertised as the only way to keep your boobs comfortable and prevent them from sagging can actually signal to your body that your breasts no longer need to support themselves independently. The result is that your breast tissue may discontinue growing supportive tissues. Over time, it can become withered and lifeless.

Bras aren’t flexible

The thing with being a woman is, our bodies are always changing! They grow when we’re pregnant, shrink after breastfeeding, change in size according to how much weight we put on or lose, and can even adjust to our menstrual cycles. The problem is, your bra doesn’t change — it always stays the same size.

So if you aren’t constantly swapping out different sizes of bras to accommodate these changes, you could be damaging your breasts. Those changes in your breast size can actually diminish the elasticity of your skin in that area, meaning that you want to do everything you can to encourage them to re-grow supportive tissue and tighten up the skin once more. Bras don’t do that, especially if they’re constricting your boobs and preventing them from receiving enough rejuvenating blood, and telling your brain that more construction is needed in the area. This means that wearing a poorly-fitting bra can not only be painful, it can also contribute to sagging.

Bras can make your breast muscles wither

It turns out that your breasts do actually contain muscles! They’re called suspension muscles, and their role is to hold your boobs up and prevent them from succumbing to gravity. In conjunction with connective tissues called Cooper’s ligaments, these handy little numbers suspend the meaty part of your breasts on the chest wall and are therefore your primary defense against breast sag. And just like the rest of the muscles in your body, “If ya don’t use it, ya lose it.”

Well, “lose it” might be stretching the truth a little, but suffice it to say that if those breast-supporting suspension muscles aren’t being worked (i.e., by not being stuffed in a bra every day), they will stop growing. The result is withered breast muscles and subsequently saggy, possibly sore, breasts.

Incorrect bra size can hurt your head, back, and breasts

Surprisingly, many women are wearing the wrong size of bra. And it could be causing them all kinds of pain. Swiss lingerie company Triumph conducted a worldwide study of 10,000 women, finding that close to three-quarters of them were wearing the wrong size of bra for their breast size. That’s a lot of uncomfortable bras.

Beyond discomfort, these bras can actually create all manner of health issues for women. Richard Moore, a consultant osteopath and sports massage therapist in Nottingham, England, notes that “badly fitted bras that not only offer limited or no support but creating visible problems in posture, resulting in pain and tension.” In his practice, Moore has a badly fitted bra is a surefire way to develop back problems and neck complaints.

In addition, Moore says that traditional bras put too much tension on the ribs. This divides the back regions into smaller areas that don’t work as effectively. “The lack of support at the front can also bring the upper back forward and to compensate for this, many women end up tilting their heads backward.” Moore goes on to conclude that “All these slight but continuous maladjustments put unnecessary pressure on the diaphragm, which if you are sitting at a desk for hours each day, affect the breathing mechanism and can also be a direct link to digestion problems and irritable bowel syndrome (IBS).”

From a poorly fitted bra to IBS? Who would’ve thought? But it doesn’t stop there. Your average bra comes with tight straps designed to keep the bra secure. These also keep your breasts from bobbing up and down when you move. The downside is that these straps can restrict blood flow. This could pinch nerves around your back and spine and contribute to tension headaches. They can also cause severe skin irritation, making your troublesome day a whole lot worse.

The take-home points

Before you cast aside every bra you own and burn them in a great multicolored pyre, take a moment to relax. All those years of wearing bras weren’t necessarily a complete waste — just a partial waste. Rouillon suspects that wearing a bra right from the get-go may have prevented your suspension muscles from fully developing. Therefore, this predisposed you to saggy breasts. Still, those bras still have a function. Heading out for a long run without a bra would be more than a little painful for most women, it’s fair to say.

But if you’re simply sitting around the house watching TV, making food, or reading a book? There’s really no reason why you should be putting your boobs through a claustrophobic hell. Leaving off on the bra when you really don’t need it may help your boobs. They’ll regain their structure, making them perkier and healthier in general. The positive side effect of this is that if you suffer from tension headaches, back pain, or any number of other muscular-based ailments, ditching your bras may help to quickly and effectively alleviate the symptoms.

Rouillon does warn, however, that women 45 years and older would derive no real benefit from throwing away their bras. Do your research, evaluate the pros and cons and draw your own conclusions. Your breasts will thank you for it.

Have you ever had any problems with your bras? Sore back? Headaches? Tell us about your experience and what you did to fix the problem.

-The Backyard Vitality Team

 

Despite rising prostate cancer rates, there are known prostate-friendly foods to add to your diet which can significantly reduce your cancer risk. It is worth noting that the month of November is annually dedicated to general men’s health issues, but most prominently prostate cancer. Some men participate in “No-Shave November,” where they don’t shave in an effort to raise awareness. You can donate to the cause here.

Prostate cancer is the second most common type of cancer among men in the United States. Also, cancer is the second most common type of death in the United States, only behind heart disease.

With that said, a substantial number of cancers, like prostate cancer, are very preventable and can be avoided with changes in diet and lifestyle choices. Astonishingly, according to The World Cancer Research Fund, an estimated third of all cancer cases could have been avoided.

With how unhealthy foods are being marketed to the average food consumer in the United States, you really have to ask yourself if you are doing everything possible to alleviate potential health struggles, for both yourself and family members.

Here are nine foods that you need to add to your diet to help avoid prostate cancer.

1. Tomatoes

Tomatoes have an extremely beneficial antioxidant called lycopene. It helps prevent prostate cancer and recedes tumor growth for men with prostate cancer. Researchers have found a trend suggesting that men who eat more tomatoes and tomato-based products, like ketchup, were less likely to develop the disease.

Lycopene may decrease cell damage and slow cancer cell production. Lycopene is actually bound to our cell walls, and this can sometimes inhibit our body’s ability to extract it from raw tomatoes, so cooked tomatoes may be an even better option. Some recommended options include tomato sauce, sun-dried tomatoes, and tomato juice.

2. Fish

 

Our bodies need different types of fats like polyunsaturated fats, omega 3s, and omega 6s. They are almost entirely found in our diet because they can’t be synthesized by our bodies. These fats may help prevent the development of prostate cancer. The American Journal of Clinical Nutrition found a strong link between eating fish and the mortality rate from prostate cancer. The absolute best types of fish to eat include salmon, herring, trout, cod, and flounder. Realistically, you should eat the species of fish that you think has the best flavor. For example, cod and flounder have a milder taste due to their white meat.

3. Green tea

Green Tea is loaded with components like catechin, epicatechin, xanthine derivatives, and epigallocatechin-3-gallate which are known to prevent prostate cancer. In a report from Chinese Medicine, men who drank five cups of green tea a day saw a decreased risk of the disease. One of the best ways to add it to your diet is to simply replace coffee with it. It has some caffeine and can be just as delicious.

4. Broccoli

 

Broccoli is seriously one of the most underrated vegetables out there. It contains complex compounds that fight against cancer. Also, it has a tremendous calorie to protein ratio, making it a great source of protein for vegans and people that don’t eat meat. One of the components in broccoli called sulforaphane selectively targets and kills cancer cells while leaving normal prostate cells healthy and unaffected. Also, broccoli is really easy to put into diets. It is a great complement to almost all dinner and lunch options. Steam some broccoli in a pot, put some butter on it, and you have yourself a deliciously healthy side dinner option.

5. Mushrooms

Aside from other incredible health benefits, mushrooms are great for their ability to help fight cancer. For example, the shiitake mushroom contains lentinan, a type of beta-glucan, which has anti-cancer properties. Studies in 2009 showed that shiitake mushrooms suppressed tumor spread in mice with implanted human colons. Also, mushrooms have a potent antioxidant called L-ergothioneine, which protects all kinds of cells throughout the body. Ergothioneine is especially known to provide protection from damaged cells from toxins and other substances. Mushrooms are great to put on chicken and even make delicious additions to pasta dishes.

6. Pomegranates

Similar to mushrooms, pomegranates are loaded with rich antioxidants. One of them, called ellagitannin, is especially great for your prostate. In fact, some people call pomegranates a “miracle fruit” because of its ability to prevent chronic diseases and oxidative stress. Also, scientists believe that pomegranates work to “seek and destroy” prostate cancer cells, meaning they kill bad cells and not healthy ones. With that said, pomegranates could not be any easier to implement into your diet. They make a delicious drink and you can even add them to water. Also, you could easily mix them into a salad.

7. Cayenne

Cayenne peppers, more commonly known as chili peppers, are the source of a prostate-supportive spice. They get their intense heat from a concentrated substance called capsaicin. Capsaicin is known to get cancer cells to “commit suicide,” in a process known as apoptosis. The substance is able to do this by attacking the energy-making portion of the cells, called the mitochondria, without harming surrounding healthy cells. With that being said, capsaicin also helps our cardiovascular systems because it releases other beneficial antioxidants. Also, cayenne is known to prevent ulcers, congested nasal passages and it can even reduce cell damages that are known to cause diabetic complications.

Add these delicious foods to your diet and your prostate will thank you!

-The Backyard Vitality Team

Being a woman, I’ve never experienced what it’s like to have a bulge in my underwear. I do, however, have a husband — and you guessed it, he’s got a penis. We’re young and healthy, so, fortunately, neither of us have experienced any issues down under — but that doesn’t mean that we do not actively eat to improve our current reproductive system. After all, when the time is right, we’d love a couple of little ones running around.

Although I have researched a fair amount in the past, mainly due to menstrual pain, we have become more interested in foods that promote healthy reproduction. From sperm motility to optimal hormonal balance, your diet influences more than you think.

Whether you’re a lad looking to enhance sexual performance, or a wife trying to improve your hubby’s health, these 101 foods will help you achieve a healthier, more functional penis.

The connection between diet and penile health

Depending on your end goal, you may need to take a number of steps in order to achieve optimal results. For some, they would like to improve the strength of their erection. Others would simply like to increase their libido.

Far too often, we look at each area of our body as its own separate “part” or entity. The truth is, everything is connected. If you’re struggling to wake up your Johnson, you may need to address other aspects of your health. These include your cardiovascular, endocrine or nervous system.

Regardless of your initial goal, your diet is an ideal place to start. What you put in your body will greatly influence how it functions. In this case, your penile health is no different.

If you’d like to obtain a stronger erection…

If you’re struggling to get an erection, you’re not alone. Experts estimate that up to half of all middle-aged and older men suffer from some level of erectile dysfunction. Since an erection is influenced by blood flow, you will want to actively take care of your heart.

More specifically, researchers have found that flavonoid-rich foods can target this issue, resulting in a stronger erection. Within one study, published in the American Journal of Nutrition, men who regularly enjoyed foods such as blueberries, apples, citrus fruits, pears, and even a glass of red wine were less likely to develop erectile dysfunction.

If it’s your sex drive that’s suffering…

When it comes to libido, your brain is most certainly in the driver’s seat. It is influenced by key neurotransmitters — such as serotonin and dopamine — as well as the hormone testosterone. Basically, any food that increases stimulation and enhances optimal blood flow will support a healthier libido. Some examples include:

• Bananas: High in tyrosine, this amino is a precursor to norepinephrine and dopamine. Other foods that offer this amino acid include eggs, spirulina, and berries.
• Watermelon: This vitamin-rich treat helps the body produce dopamine, serotonin, and melatonin.
• Kale: Offering plenty of folate, kale will also trigger increased dopamine production.

As you’d expect, when you eat a more nutrient-rich diet, your body and mind will reflect the daily choices you’ve made. Just as a healthy diet will help boost penile health, a poor diet can have the opposite effect. Take your sex hormones, for instance, as they are influenced by blood sugar and insulin balance.

Sugar may be the culprit

Like many illnesses, sugar can be one of the biggest culprits when suffering from poor penile health. Not only can it poorly affect testosterone levels, but it also increases symptoms of fatigue, anxiety, poor libido, and, in some cases, impotence. As a society, we’re eating far too much added sugar and our health is now paying the price.

Within one study, researchers found that sugar intake was correlated with higher triglycerides and lower HDL levels. They found that the more sugar men consumed, the worse their lipid profile. The researchers also stated that anything that negatively affects your lipid profile will often lead to impotence and erectile dysfunction.

The takeaway: Do not only focus on the types of nutrient-dense foods you should be eating, but also the low-nutrient foods that you should eliminate.

101 foods to include in your diet today

Here are 101 foods to introduce into your regular diet, helping you not only boost penile health but also to improve your overall well-being. Remember, everything is connected. If you do not eat a clean, nutrient-rich diet, numerous systems will begin to suffer — not just your ability to “get it up.”

1. Chilies
2. Salmon
3. Coffee
4. Lemon
5. Strawberries
6. Bananas
7. Cherries
8. Onions
9. Fish
10. Oats
11. Red wine
12. Cherries
13. Spinach
14. Pumpkin seeds
15. Walnuts
16. Pines nuts
17. Almonds
18. Green tea
19. Pesto
20. Ginger
21. Garlic
22. Tomatoes
23. Watermelon
24. Kales
25. Eggs
26. Spirulina
27. Oregano Oil
28. Red beets
29. Apples
30. Pears
31. Dark chocolate
32. Porridge
33. Saffron
34. Mussels
35. Pomegranate
36. Cloves
37. Whole grains
38. Cardamom
39. Pasture-raised pork
40. Fennel
41. Trout
42. Peppers
43. Pineapple
44. Green beans
45. Grapefruit
46. Limes
47. Peaches
48. Apricots
49. Avocado
50. Sweet potato
51. Shrimp
52. Mackerel
53. Tuna
54. Figs
55. Celery
56. Raw honey
57. Cinnamon
58. Grapes
59. Flax seeds
60. Brussels sprouts
61. Black-eyed peas
62. Chickpeas
63. Cashews
64. Free-range chicken
65. Oranges
66. Asparagus
67. Goji berries
68. Turmeric
69. Broccoli
70. Lentils
71. Cantaloupe
72. Red cabbage
73. Radish
74. Dill
75. Olive oil
76. Mushrooms
77. Brown rice
78. Quinoa
79. Kiwi
80. Cilantro
81. Carrots
82. Sardines
83. Greek yogurt
84. Mangoes
85. Parsnip
86. Chestnuts
87. Shallots
88. Hemp seeds
89. Eggplant
90. Seaweed
91. Plums
92. Cauliflower
93. Bean sprouts
94. Swiss chard
95. Dates
96. Zucchini
97. Grass-fed beef
98. Radicchio
99. Coconut
100. Artichoke
101. Papaya

So there you have it, folks! Whether you’re a man trying to boost sexual performance or his wife, start focusing on the foods listed above.

Change your diet, change your libido

You’re going to want to consume anything that supports internal balance. Eliminate foods that sabotage your efforts. Sugar and processed foods are the first places to start. Every time you crave an order of fries or a soda, think of your poor Willy — limp and sad.

As you begin to eliminate these sabotaging foods, one after the other, you will find that you no longer crave them. In fact, you’ll likely think, “how did I live off of that junk before?” Trust me on this one. When you truly change your diet, you will notice a difference in all aspects of your health. You’ll find that you sleep better, that you’re able to manage stress more easily, and that you are motivated to take care of yourself.

Once all these benefits begin to stack up, something else will be “standing up” more easily as well.

If your penis is giving you a hard time, it may be trying to tell you something — listen to it. When something isn’t right internally, we begin to experience symptoms externally. This is your cue to make something lifestyle changes. Of course, if something is noticeably abnormal or if problems persist, you’ll want to visit a specialist in sexual medicine, a urologist, or even an endocrinologist.

-The Backyard Vitality Team

Would you take a dip in freezing arctic waters? What about sitting for a few minutes daily in a tub filled with ice water? Although at first blush, this may sound like torture, ice bathing is an ancient therapy that has been practiced through the ages and is touted for its potent healing benefits. 

From the times of the ancient Greeks and Romans through the Renaissance period until today, the use of spas and hydrology for relief from various physical ailments has been widespread. In the mid-1700s, two physicians Floyer and Currie, employed cold water therapy to treat physical and mental conditions. The fascination with and use of cold water therapy has continued down through time. 

From ice packs to ice baths

When you injure yourself, you may reach for an ice pack to reduce swelling and pain, which is a good thing. The ice pack will likely bring great relief to the injured area.  In the same manner, ice bath therapy minimizes pain and can also accelerate recovery between workouts. Professional athletes have long been known to incorporate cold bathing in their recovery routines. However, it has been found that the benefits of cold water bathing are even more expansive than easing muscle soreness and pain.

Benefits of cold water bathing

When you take a dip in an ice bath, a few things happen. The skin is cooled, which makes the body work harder to keep the internal temperature constant, and at the same time, this increases blood flow to all areas of the body. 

Here are just some of the documented benefits of taking a dip in a nice cold tub of water.

Immune system boost, infection and disease protection

We all could use an immune system boost, right? In addition to eating a healthy diet, getting plenty of exercise,  good sleep, and managing stress, you might want to consider adding cold water bathing to your immune-boosting regime. 

A clinical trial in the Netherlands discovered that people who routinely took cold showers called out of work 29% less often than those who did not engage in this chilly practice.  Exposure to cold also increases leukocytes in the body, which helps protect from disease. Daily exposure to cold in shower or bath form increases the numbers and activity of cytotoxic t-cell and NK cells which prevent and attack tumor cells. Furthermore, a quick immersion in ice-cold water increases the blood-brain barrier permeability, which is thought to hle[ keep some infections at bay.

Boosts energy, metabolism, and weight loss

At a plateau with your weight loss? Jumping in ice-cold water sends adrenaline and noradrenaline  – also known as catecholamines –  along with endorphins, skyrocketing. This makes you feel energized and really good. Research shows that even dipping in 57-degree water increases catecholamines by 530 percent. Additionally, ice baths may improve metabolism and help you shed unwanted fat. One study on human metabolism  found that exposure to cold helps white fat act more like brown fat – known as the “good fat.” Brown fat helps with insulin sensitivity which can help with metabolism and weight loss. Cold therapy has also been found to reduce blood glucose in persons with Type 2 diabetes.

Speedy recovery from exercise

As mentioned above, cold therapy is popular amongst professional athletes who use it to help speed up recovery between workouts, games, or events, but this can benefit anyone who engages in everyday physical activity.  It is swelling and lactic acid that causes muscles to become sore after a workout. Dipping in a cold bath constricts blood vessels which ease this soreness. One study found that submerging in an ice bath after a hard run helped increase tissue oxygenation and promote muscle repair. It appears that cold therapy also provides pain relief due to injury – just like an ice pack. A meta-analysis done in 2014 found that cold therapy’s effect on pain even lasts once the body has warmed up. 

Improved brain function and mood

Need a brain boost? Dipping your body in some icy water may help you focus. Cold therapy causes the feel-good neurotransmitters known as endorphins to increase while increasing noradrenaline in the brain. This gets the body ready for action and helps to sharpen focus. The skin contains a large number of cold receptors that, when exposed to cold, send impulses to the brain. This may result in an antidepressant impact.

Additional therapeutic benefits of ice bathing  may include:

• Healthier, more vibrant skin and hair
• Reduced risk of premature birth for pregnant women
• Improved athletic performance
• Reduction in symptoms associated with psoriasis and other skin conditions
• Reduced risk of injury
• Reduction in anxiety

Take an ice bath at home

Now you don’t have to travel to the far northern hemisphere to enjoy all the benefits of an ice-cold bath.  No, you don’t have to fill your tub up with ice cubes either. Morozko Forge had made it easy to enjoy all of the benefits of cold water therapy in the comforts of your own home. Morozko Forge makes the only ice bath in the entire world capable of maintaining cold temperatures. Their baths come highly recommended by health professionals, athletes, and those who know the benefits of cold therapy.  Find testimonials from satisfied customers and various ways to incorporate a Morozko Forge cold bath into your wellness routine and studies to support the use of cold therapy here.

Don’t worry; once you get over the initial shock, your body will soon crave regular ice baths. Happy plunging!!

-The Backyard Vitality Team

 

Note: Seek medical advice from your medical practitioner before exposing your body to cold therapy.

 

Every part of your body should be treated with care and respect, including your ears. Unfortunately, many people abuse their ears and take hearing for granted, while subjecting the delicate organ to extreme stress. Even if you haven’t ever had any problems with your ears, it is critical that you practice proper ear care now to prevent potentially permanent damage. Here are just a few things that you should keep far away from your ears. 

Cotton swabs

Admit it, at some point in your life; you have stuck a stick with cotton on the end of it directly into your ear, knowing that the box specifically says NOT to do this exact thing. If you still think this is a good idea, it’s time to finally realize that there is nothing healthy, helpful, or safe about this practice. Okay, so you know it’s wrong. But what exactly is the problem? Isn’t it a good thing when all of that wax comes out of your ear canal, and your ears feel fresh and clean? Actually, no. Earwax isn’t bad or dirty. In fact, your ears need wax to function properly, and removing it can let in all sorts of bacteria and debris. Plus, cotton swabs often don’t even remove the wax, they simply scrape the surface and push the rest of the wax deeper into your ear canal, leading to hearing problems and wax buildup. If that doesn’t scare you enough, impacted wax may cause you to need a procedure known as ear syringing or irrigation, which isn’t exactly a roaring good time. 

According to Cedars-Sinai Medical Center, “cotton swabs can cause punctured eardrums and hearing loss. In severe cases, the cotton swab can damage many sensitive structures behind the ear canal and cause complete deafness, prolonged vertigo with nausea and vomiting, loss of taste function, and even facial paralysis.”

You can use cotton swabs to clean the outside of your ear (the fleshy folds) but never, ever stick a cotton swab into your ear canal. It can be hard to kick the habit, and you may spend a few weeks feeling like your ears are dirty or like there’s something in them, but your body will naturally get rid of extra wax and leave what is needed to protect your eardrum. You will get used to the sensation, and your ears will be healthier for it. 

Loud music

Many phones have a warning when you turn your headphone volume up past a certain point, and with good reason. Blaring music directly into your ears may help drown out the drone of your morning commute or help you focus in a crowded cafe, but it can be seriously damaging. The hair cells in your inner ear that convert sound waves into electrical signals are incredibly delicate and can suffer when music is pumped too loudly through your headphones. Are your tunes really worth permanent hearing loss? Probably not. Remember this rule of thumb; if the person next to you can hear sound emanating from your headphones, it is usually too loud. 

The UK’s National Health Service recommends a 60:60 rule to protect your ears from loud music and prevent hearing loss from extended exposure. Never set your audio device past the 60% maximum volume mark and do not pump music into your ears for more than 60 minutes per day. Of course, there is some flexibility with this guideline, but it is a great way to ensure that your hearing stays sharp.

Ear candle 

If you’ve ever thought that sticking a tube into your ear and setting the other end on fire sounded like a good idea, it may be time to reevaluate your understanding of what constitutes a good idea. Ear candling is when one end of a thin cotton and beeswax tube is placed into the ear, and the other end is, quite literally, set on fire. Supposedly, this action creates a vacuum of negative pressure that pulls earwax into the tube and cleans your ears. Not only does it not actually create a vacuum, but it also doesn’t even remove any wax. The residue that is found in the tube is simply composed of a combination of ash and beeswax. There is absolutely no evidence to support this dangerous and strange practice, and it is frequently denounced by the American Academy of Otolaryngology.

-The Backyard Vitality Team

With bathing suit season just around the corner, you may be hoping to take your derriere to the next level and show off some skin. Forget butt-lifting underwear and girdles! If you can spare a few minutes a day, you can tone your tush for the summer in no time. While not exactly easy, these steps are simple once you get the hang of them.

What about cellulite on my butt?

If your posterior is looking a little dimply these days, not to worry. Cellulite is caused by the accumulation of fat cells just below the skin’s surface, and a little bit is perfectly normal. Cellulite affects women of all shapes and sizes, especially on the lower body. However, if it’s excessive, perhaps you need to check in with your diet and exercise routine.

Also, make sure to avoid lotions and creams — they typically contain harmful ingredients and rarely work. There’s only one magic formula out there, and it’s good old diet and exercise. In the meantime, here are some all-natural remedies that may reduce the appearance of cellulite:

• Dry skin brushing: This trick improves lymphatic flow to help eliminate toxins. Make sure to use a natural bristled brush to give your butt a little massage, then apply coconut oil to moisturize the skin.
• Coffee scrub: By massaging coffee grounds into your skin during a bath, you’ll bring fresh blood to the area, helping to reduce the severity of cellulite.
• Juniper and olive oil: Like coffee, juniper oil has a stimulating effect on the skin. A massage will increase circulation, flush toxins, and moisturize the skin all in one go.

Here’s how to get a better butt over the long term:

1. Eat like a champion

No matter how much you exercise, your butt will never change if you don’t nourish your body. Your rear will always reflect just how clean you’ve been eating, or whether you’ve been filling your plate with processed junk.

To get on the right track, eat nutritionally dense fruits and vegetables, lean meats, wild-caught seafood, nuts, grains, and seeds. Make sure to incorporate healthy sources of fat into your diet — like coconut oil, extra virgin olive oil, turmeric, and avocado — which all promote calorie-burning ketogenesis. Stay properly hydrated with infused water to encourage your body to flush fat. Drink green tea, which contains the compound theobromine to help to stimulate the release of stored fats in the body.

You may also want to avoid white flour products, refined sugar, dairy, red meat, and anything processed. Try some of these clean-eating recipes for inspiration:

• Rosemary-citrus glaze on wild-caught salmon
• Raw tacos
• Grain-free granola
• Homemade veggie burgers
• Vegan cookies

2. Jump rope

In addition to tightening your butt muscles, jumping rope offers a range of health benefits. It’s convenient, it leads to better coordination and balance, it improves heart health and it fights stress by releasing a hearty dose of endorphins in just a few minutes a day. Plus, when you work up to it, it’ll burn through an impressive 1,000 calories an hour and tighten your core muscles. So, go grab your headphones, find a clear space outside and get hopping during your lunch breaks.

3. Take the stairs

To build yourself a better behind, you need to use all three butt muscles as much as possible, including the gluteus maximus, gluteus medius, and gluteus minimus. So, if your legs are fully mobile, incorporate this rule into your life: always take the stairs instead of the elevator.

Over time, stair steps will add up! You’ll lift your butt while increasing strength and endurance all at the same time. Each time you climb a flight of stairs, you’ll use the other major muscle groups in your legs, like the hamstrings, quadriceps and calves. By keeping proper posture on the stairs, you’ll strengthen your back and core as well. It’s a win all around.

For the same benefits at a quicker rate, you can use the stair-climber at the gym, working your way up to 20-minute sessions at a time a few times a week. Ask a staff member about how to use proper form; you’ll need to properly engage your abs while protecting your back and knees.

4. Target your gluteal muscles directly

For fast results, work up to strength training five times a week. Make sure to give yourself at least two days of rest to avoid burnout, and take more time off if you’re feeling excessive muscles aches or any pain in the lower muscle groups. Pushing your body won’t get you towards your goals any faster — in fact, you could sustain an injury that will put you on your bum for weeks or even months. No, thank you!

Spend a few minutes using these tried-and-true methods for a better bum. These exercises can be used individually or in combination:  

• Bridges: 12-15 reps, 3 sets (no weight)
• Squats: 20 reps, 3 sets (with or without five-pound weights)
• Step lunges: 12-15 reps on each side, 3 sets (with or without five-pound weights)
• Side lunges: 12-15 reps on each side, 3 sets (with or without five-pound weights)
• Donkey kicks: 12-15 reps on each side, 3 sets (no weight)

If you’re feeling graceful, you can also try these ballet-inspired barre moves from your kitchen counter. You can also try Romanian deadlifts, but make sure to work with a seasoned pro to avoid injury. If strength training isn’t your thing, try yoga or pilates. The fluid sequences are challenging for the body, relaxing for the mind, and great for the muscles in your tush.

5. Swap driving for walking (or biking)

If you don’t use it, you lose it, right? This rule can certainly be applied to our backside. Most Americans spend eight or more hours sitting in front of a computer, followed by several hours commuting and sitting at home in front of the TV. This is no way to get the perky posterior you’ve been looking for.

Walking or biking is a great way to give your glutes the attention they deserve while burning calories and getting an endorphin fix. Instead of sitting for your entire lunch hour, grab a healthy bite and take a walk outside for some much-needed vitamin D. The break from the office will also help you clear your head and tackle the rest of the workday with ease. To take it up a notch, find some hills to break a sweat and work those muscles. Your bum will thank you!

-The Backyard Vitality Team