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Even the best “high quality” dark roasts can make an acidic cup of coffee, though cheaper blends are notorious for being overly acidic. And acid can be hard on a sensitive stomach, particularly if you enjoy more than one cup of coffee a day. So how does baking soda improve an acidic cup of Joe?

Even the best coffee beans produce acid

Beyond using it as a natural cleaning agent to remove stains for your coffee pot, some believe that baking soda can actually improve the taste of coffee. It’s no secret that coffee can be a tad acidic. But for many, giving up their morning cup of coffee is not an option. And truthfully, with science continuing to study coffee and the many benefits it provides, it’s easy to see why coffee lovers would never want to give up their morning cup of brew. Yet, if drinking coffee is contributing to excess stomach acid and causing you digestive upset, then you’re probably thinking you’d be better off without it. Think again.

According to Harvard Health, coffee drinking is associated with a lower risk of depression among women, a lower risk of fatal prostate cancer among men, and a lower risk of stroke among both men and women. Human and animal studies show some protection against Alzheimer’s disease and a lower risk for some cancers like estrogen-negative breast cancer.

Coffee is fairly acidic on a pH scale

Acidity is something that’s measured on the pH scale, which uses 7.0 as an indicator of neutrality. So, numbers under seven as are naturally more acidic than numbers above seven. For instance, according to Science Buddies, battery acid is zero. Clearly, that’s highly acidic. Lemon juice registers at about two, and black coffee registers at a pH of about five. But rather than kicking your “acidic” coffee habit — and there are clearly good reasons to keep drinking coffee — why not neutralize the acid in your brew?

Helps neutralize an acidic cup of coffee

In water, baking soda is mildly alkaline and can be used to neutralize the acid. That’s why, when it dissolves in water, it works well as a natural antacid remedy. Its alkalinity is also why it makes a great deodorizer — by countering slightly acidic scent molecules. On the pH scale baking soda registers as a nine.

That means by simply adding a little baking soda to your coffee you could neutralize the acid to avoid stomach upset. There’s two way you can do that. You can add about a quarter teaspoon to your coffee beans for a pot of coffee, or you can add just a pinch (small pinch) to your cup of coffee.

Helps acid reflux or GERD

Both caffeinated and decaffeinated coffee exacerbate gastroesophageal reflux according to a German study. However, coffee creates more reflux than simply caffeine added to water. This suggests that other components of coffee contribute to acid reflux. A small pinch of baking soda can help counteract acid reflux.

May help relieve gout

Gout is a form of inflammatory arthritis, according to the Arthritis Foundation. It develops in some people who have high levels of uric acid in the blood. The acid can form painful needle-like crystals in a joint and cause severe episodes of pain, tenderness, redness, warmth, and swelling.

Due to baking soda’s pH neutralizing effects, it may help lower uric acid levels. According to GoutDiet.org baking soda introduced to the blood alkalinizes it, causing the uric acid structures to break up. Then, they can easily filter out the kidneys and expel through the urine. Add a pinch to your coffee or more as needed.  

If you suffer from ulcers, baking soda can help

Since baking soda neutralizes stomach acid, it can help make coffee drinking more bearable if you suffer from a stomach ulcer. Add a quarter to a half teaspoon to your coffee grounds.

Let’s break down baking soda

While most of us often keep a box of baking soda in the house for baking, as a deodorizer for the fridge, or as a natural cleaning alternative (and now for neutralizing acidic coffee), some still aren’t sure what exactly baking soda is. So, let’s break it down.

Baking soda, also known as sodium bicarbonate, is a chemical salt that occurs naturally as the mineral nahcolite. This is a soft, colorless, or white carbonate mineral. Nahcolite was first described in 1928 when it was found in a lava tunnel at Mount Vesuvius, Italy. NaHCO3, as it’s known chemically, contains sodium (NA), hydrogen (H) and carbonate (CO).

Baking soda in North America

So, where does America get its baking soda from? Well, most baking soda in the U.S. comes from Green River, Wyoming. According to Arm & Hammer, the baking soda from Green River is mined from trona ore. Trona deposits were molded over four million years ago after the evaporation of great salt lakes in Wyoming. Trona also comes from Kenya, Egypt, Venezuela and the deserts of Central Asia. After it’s mined, it’s heated to make soda ash, which is then dissolved in water. When carbon dioxide bubbles under pressure through the solution, sodium bicarbonate is formed.

Side effects of baking soda

Now that you know all about baking soda, let’s talk about how to use it properly. Although larger quantities of baking soda have been used to remedy indigestion, in much the same way antacids are used, you can still go overboard and risk side effects. Drinking baking soda is like drinking saltwater. It’s extremely high in sodium and will raise your blood pressure. And too much sodium is linked to kidney and heart issues in healthy people.

And of course, too much baking soda in your coffee can leave you with a less than tasty cup that leaves you with a soapy taste in your mouth. Generally, to reduce the acidic nature of coffee, just a small pinch is all you need. Enjoy!

-Susan Patterson, Certified Health Coach, and Master Gardener

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

For countless years people have valued the stable, nutrient-rich fats which came from the animals they raised. Even until recently, beef tallow was the chosen fat in the Western food industry (fast-food restaurant chains included) for high-heat frying and cooking due to its legendary stability and delicious flavor.

Following untruthful yet damning information from the U.S. government around the 1970s, however, tallow and other vegetable fats rapidly attained an unfair stigma. The vegetable oil industry swooped in, promising a ban from supposedly unhealthy saturated fats but in truth bringing in a far more dangerous era of trans fats. Unsurprisingly, heart disease and cardiovascular conditions skyrocketed, despite the western world turning its back on saturated fat.

Even though the original report alleged that saturated fat was harmful to our health, scientific evidence continued to suggest otherwise. As the irrefutable evidence in support of saturated fat began to pile up, governments around the world slowly began to change their stance on the matter. While the U.S. government has taken back much of its hatred of animal fats and other oils containing large amounts of saturated fat, the long-standing stigma has become so ingrained in the American psyche that most people still can’t bring themselves to recognize just how important it is for their health.

Well, folks, it’s time to erase the dietary mistakes of the last 40 years and bring something which is overwhelming good back into our lives. Saturated fats, when they are sourced from happy, healthy, free-range animals, provide a vast array of vital nutrients, energy, and body-supporting compounds. Perhaps more importantly, they do not make you fat!

Beef tallow can be one of the healthiest and most versatile cooking oils you have in your kitchen, provided you source it from the right animals. Your beef tallow should come from grass-fed, organic, humanely-raised cows, and should be minimally processed. If you get your hands on some quality tallow, here are some of the wonderful things it can bring into your life.

1. It’s cost-effective

Compared to other fats and cooking oils, beef tallow is amazingly cheap. Due to the unwarranted fear that tallow and other animal fats still elicit in most people, it’s in low demand, and what tallow you can get your hands on is always cost-effective. In some cases, it’s even free! While back in the day butchers would have recognized the value of tallow and priced it accordingly, today’s meat dealers are either throwing the stuff away or selling it for pennies. Head down the right butcher and they’ll probably be happy to give you a big tub of the stuff for free! Just make sure you only use the tallow from organic, grass-fed cows, as many of the toxins can be transferred to the fat otherwise.

2. It’s a great source of saturated fat

There would have been a time when a heading like that might have sent people running for the hills, but that time is happily over! Beef tallow is one of the best sources of healthy saturated fats, which provide an excellent energy source for the human body. While our bodies can run on both glucose (sugar) and fat, they function far more efficiently on fat… and the best kind is saturated.

Many of the most common diseases plaguing Americans today, including metabolic syndrome, diabetes, and non-alcoholic fatty liver disease, are caused by an over-abundance of dietary sugars and a lack of nutrients. Sugar breeds addiction, causing people to become more and more reliant on sweet foods and therefore more and more unhealthy. Getting plenty of saturated fat from sources like tallow helps to break that addiction, triggering satiety hormones, providing bucketloads of nutrients, and forcing your body to function more efficiently.

3. It fights cancer

It might not be much to look at, but beef tallow is dynamite when it comes to keeping the ravages of cancer at bay. Research conducted by the Department of Cell Biology and Human Anatomy at UC Davis indicated that beef tallow prohibited the development of metastatic breast tumors. The study found that mice fed conjugated linoleic acid (CLA) in conjunction with beef tallow had fewer metastatic breast tumors than another group that was fed a vegetable fat blend.

Scientists from the study concluded that the fatty acids in the beef tallow “may increase the efficacy of dietary CLA in reducing mammary tumorigenesis.” In short, the saturated fat in beef tallow enabled the mice to more efficiently break down and utilize essential nutrients, giving them an advantage over the growth of cancerous tumors.

4. It’s great for your skin

Historically, beef tallow was used as a key ingredient in skincare concoctions and recipes. In fact, many companies continue to use it in their high-cost beauty products today, although they’d be hard-pressed to admit it! Much of the skin-nurturing benefits of tallow are owed to its surprising similarity to our own skin cells, with both beef tallow and our skin containing 50 to 55 percent saturated fat content. This means that a lot of the nutrients contained in beef tallow head straight to your skin, helping to maintain skin integrity, tone, and elasticity.

In addition, tallow is chock full of antioxidants and nutrients, including vitamins A, D, E, and K. It also contains palmitoleic acid, which has anti-microbial properties, and conjugated linoleic acid, which is super anti-inflammatory and helps prevent certain cancers, including those of the skin. For this reason, tallow is one of the most powerful skin-nurturing products in the world. And the best part? It’s completely natural!

How to use beef tallow

First, you need to find a good place to get your beef tallow. Certain butchers pride themselves on stocking good quality, organic, grass-fed beef, so they’re often a good place to ask whether they’re willing to sell (or give!) you some tallow. If you can’t track down any good butchers, join a good farm cooperative — these are a great way to get meat and other farm products straight from the source, and they’re usually composed of farms that only use sustainable farming methods. Check out this article for more information on farm cooperatives.

If none of that works out and you can’t source some good quality tallow, simply save any grass-fed beef fat you don’t eat and use it to make your own. The following video walks you through the steps of making tallow from suet.

Store your rendered beef tallow in the fridge when you’re not using it (it will turn hard when cooled below room temperature) and simply scoop out a healthy chunk when you’re ready to cook with it. Place it in the pan, set to low heat so that it melts and covers the pan, and start cooking! It’s great for stir-frying, sautéing, roasting, grilling, and just about anything you can think of which requires high heat!

-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