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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

If you continue to battle with weight issues, chances are you’ve searched high and low for that elusive weight-loss miracle. You’ve probably tried countless different weight-loss diets, all promising a dramatic reduction in visible fat and excess pounds in “x” number of weeks. These often fail miserably, since these diets typically base their framework around calorie reduction. Therefore, the desperate dieter is set up for food cravings and snacking woes in between meals.

Such diets have also historically condemned the consumption of both saturated fats and carbohydrates. If you’re an Alternative Daily regular, you’ll know by now that saturated fats are an essential component of a healthy body and balanced weight. We also all need a certain amount of carbohydrates each day to function at our best and get enough fiber and energy. The point is, weight-loss diets are bad news.

Which leaves us with weight-loss pills and supplements. At best, these expensive little numbers provide a placebo effect, alleviating your stress-associated weight issues by making you think that they’re working. At worst, the lack of scientific research backing these pills and supplements means that you can often experience a wide range of nasty side effects. These can set you back even further than where you started.

Nothing can beat changing your lifestyle to get better sleep, exercise more, and eat a more balanced diet. But, there are certain small changes you can do to make a big difference in your battle against the muffin top. One of these is cinnamon. Another is honey. And it turns out that mixing these two together makes for a potent weight-loss elixir, one which could turn the tide in your constant struggle to shed the pounds and get that body you’ve always wanted. Here’s the science behind the claims.

Health benefits of cinnamon

We all know and love cinnamon. However, until recently, that love has been purely associated with its rich aroma and delicious sweet taste. Cinnamon has been a favorite on the spice rack for thousands of years. Its history extends back to ancient Egypt as a beverage flavorer and ancient China as both a food flavoring and medicinal spice. It also became a major trading commodity between Persia and medieval Europe.

These days, few people who know their way around a kitchen are ignorant of the delicious flavor and smell that cinnamon imparts to both sweet and savory dishes. I personally add cinnamon to anything I can. I sprinkle it on my coffee in the morning, mix it into my post-workout smoothies, and make delicious teas with it in the evening. And, of course, I give it pride of place in baking recipes.

Not only does cinnamon taste great, it also has a natural sweetness which has no link to sugar. This makes it a great choice for those trying to cut back on sugar while still satisfying their sweet tooth. This is something to keep in mind if you’re trying to watch your weight!

But beyond its culinary powers is the wide-ranging health benefits of this delicious spice. Cinnamon bark contains essential oils with potent healing compounds like cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, in addition to a number of other volatile substances. Cinnamon is also rich in antioxidants, which as we know are critical in preventing oxidative damage of the body’s cells. This thereby slows the process of aging and fights off cancer.

The essential oils found in cinnamon make it a powerful anti-microbial agent. Research shows that consuming cinnamon or its essential oils can help to stop the spread of fungi and bacteria, including the notorious Candida albicans. Not only that, cinnamon extract has been shown to help in the spread of foodborne viruses. It helps to protect your stomach from invasion simply by eating it every day with meals.

Next, cinnamon has a beneficial effect on cognitive function and memory. In one study, researchers showed that the simple act of smelling cinnamon can help to increase memory retention and mental clarity. In another study, cinnamon extract demonstrably halted the aggregation of tau proteins, a process common in people with Alzheimer’s disease.

Finally, and perhaps most importantly to those wanting to rid the muffin top, cinnamon has a strong blood sugar regulation effect. Multiple studies have proven its ability to significantly lower blood pressure. Others have shown its effectiveness in treating those with type 2 diabetes due to its blood glucose and lipid-improving properties.

Health benefits of honey

Raw honey makes a viable contender to cinnamon in the health department. Provided you purchase only non-pasteurized (raw) varieties of honey, the benefits are wide-ranging.

One of the most famous of these benefits is the purported allergy-alleviating properties of raw, local honey. It’s said that if you’re having trouble with seasonal allergies such as hayfever, eating raw honey from your local area can help to reduce the severity of those allergy symptoms. It works by helping your body adapt and strengthen itself against them using the enzymes, bacteria, and pollens found in the honey.

Another of raw honey’s many benefits is its ability to dramatically improve digestion. Raw honey is rich in prebiotics, which provide fuel for beneficial bacteria in your gut. It thereby improves your body’s ability to break down fats, proteins, and sugars and absorb far more nutrients. Added to this is the fact that raw honey contains enzymes that supercharge your digestive capacity and allow you to get more from the food you eat.

And that’s just scratching the surface of the wide-ranging health improvements that honey can bring into your life.  Other benefits include:

• Improved immunity
• Cough, cold, and sore throat relief
• Burn relief and healing
• Anti-inflammation
• Food preservation
• Sleep improvement
• Acne reduction
• Skin toning
• Anti-microbial

Adding cinnamon and honey together

Okay, so you’ve got a good handle on the natural wonders that are cinnamon and honey. But what about together? Well, when you mix cinnamon and honey together in a cup of hot water, truly amazing things happen. Based on anecdotal evidence, making a natural health elixir from these two superfoods creates a weight-shedding drink which can assist you in your push to shed the pounds and ditch the muffin top. Here’s how to get the most from this delicious drink.

Based on anecdotal evidence, making a natural health elixir from these two superfoods creates a weight-shedding drink. It can assist you in your push to shed the pounds and ditch the muffin top. Here’s how to get the most from this delicious drink.

Ingredients

• 1 tbsp raw organic honey
• 1 tsp organic cinnamon
• 1 cup of filtered or spring water

Note: it is essential that you use raw honey in this recipe. The process of pasteurization exposes honey to high heat. This denatures the proteins and enzymes within the honey and removes all of those health benefits you would otherwise find in the raw variety.

Instructions

1. Sprinkle a teaspoon of organic cinnamon into the bottom of a large cup or mug. Boil one cup of filtered water or spring water.

2. Pour the boiling water into the cup and over the cinnamon. Cover the cup with a small plate or saucer and leave to steep for 15 minutes.

3. Once the contents of the cup have cooled to the point where you can dip your fingers in without burning them (proceed with caution!), add the tablespoon of raw honey. Adding the honey while the water is too hot will destroy a lot of the natural goodness in it.

4. Stir the mixture and enjoy while it’s still warm!

Drink your cinnamon and honey health elixir twice a day, preferably once in the morning before breakfast and once at night before bed. Drinking it before eating in the morning will help to elevate your energy levels, kickstart your digestion and balance out your blood sugar levels during breakfast. These are all good things for weight loss!

Drinking it in the evening will help to balance out any blood sugar spikes from dinner and dessert. It will also keep your immune system in ship shape, lower your cortisol levels and help you sleep more soundly during the night. Because sleep is such an essential component of a healthy weight, drinking this in the evening is a very important step.

-The Backyard Vitality Team

Inflammation is not something that you can see. However, it is skilled at silently destroying your body and leaving you battling some of the worst health conditions you can imagine, like diabetes, heart disease, and even cancer. The inflammation response is built into the human body, and it is a good thing when it acts as an acute response to foreign invaders or injury. On the other hand, chronic inflammation is not good can lead to obesity, disease, and early death.

The great news is that there are several things that you can do to decrease widespread inflammation quickly, reducing your risk of dangerous and deadly diseases. When you adopt these seven healthy habits, your body will thank you, and you will have increased energy, improved memory, and weight loss. Plus many more visible positive impacts – not to mention long-term protection from inflammatory diseases.

Daily greens

Just a cup of greens each day can make a tremendous difference to your health. Tasty greens, including spinach, arugula, lettuce, and kale, give the inflammation a double punch. They contain antioxidants and bioactive compounds that reduce inflammation and prevent free radicals from creating new inflammation.

Make sleep a priority

Burning the candle at both ends leads to excessive inflammation and increases your risk of obesity, diabetes, heart disease, and more. It is when you are asleep that your body does the incredible work of repair and rejuvenation. Seven or eight hours of quality sleep is necessary for healing, and without it – inflammation will not be stopped. A continual lack of sleep triggers inflammation and increases the risk of heart disease, diabetes, metabolic issues leading to obesity and dementia, and Alzheimer’s. Adopt a healthy sleeping routine, go to bed at the same time nightly, and get up at the same time daily. Get the electronics out of your bedroom and make your sleeping space a sanctuary for rest.

Ditch one cup of coffee for green tea

Do you regularly drink three or four cups of coffee daily? If so, substitute at least one of these cups with a cup of green tea. Green tea leaves contain polyphenol compounds that reduce damage caused by free radicals and stop inflammation. According to research, regularly consuming green tea can reduce the risk of Alzheimer’s, cancer, and joint conditions. Try green tea hot or iced with lemon and raw honey for an amazing inflammation-reducing treat!

Go wheat and grain-free

Processed wheat and grains are cheap, accessible, and everywhere – from bagels to bread, cookies, crackers, and pasta – quick breakfast, easy lunch, and quick dinners are possible with the addition of wheat and grains. However, all this ease has a disastrous impact on health and is a leading contributor to obesity, chronic disease, and food allergies and sensitivities in America. 

Pro-inflammatory grains include wheat, oats (steel cut ok), corn, soy, and rye. Keep in mind that gluten-free does not always make a food safe to eat. Ingredients like cornstarch, potato starch, rice starch, soybeans, and tapioca starch are often hidden in gluten-free foods and are highly inflammatory. Safe flours include almond flour, almond meal, chickpea flour, pecan meal, and hazelnut meal.

Love your gut

When harmful bacteria in the gut overpower the good, inflammation occurs and spreads through the body. Therefore, it is critical to feed the healthy bacteria in your gut and nix the bad by cutting out processed and sugar-laden foods. Centering your diet around whole, minimally processed foods and including some raw foods like yogurt, kombucha, kimchi, and sauerkraut daily helps reduce inflammation.

Relax

You can have the cleanest diet ever and still be plagued with inflammation if your stress switch is always on. What tools do you have to deal with the stress in your life? If you have none – you have inflammation. Think about employing exercise, deep breathing, yoga, journaling, mini time-outs, etc… to control the stress in your life. Learn how to say no, take regular walks in nature and just relax.

Read package labels closely

Have you ever turned over a package in the grocery store and attempted to read the massive list of ingredients? Chances are many of those ingredients are preservatives, dyes, and other common ingredients added to prolong shelf life and make food look more appealing. Unfortunately, these ingredients can trigger inflammation or make it worse, especially if you have a weak gut barrier. As a general rule, you should only consume five ingredients or fewer ingredients that you can pronounce and are familiar to you.

Take your dog for a walk

Regular exercise is a good thing, and your dog needs it too. Research shows that getting as little as 20 minutes of movement daily reduces inflammatory blood markers and will make you feel more energetic and happy.

Quit hiding from the sun

Sunshine is a 100% free supplement that you should not miss out on.  A little bit of sunshine daily can reduce the number of activated cells that accuse inflammation. Additionally, time in the sun helps lower blood pressure and increases blood flow and heart rate, which is good for heart health. This is due to the sun’s rays causing nitric oxide stored in the skin to be released. This is not to say that you should be out in the hot, hot sun all day long. What works is a little bit of sun consistently. Get outside, preferably with as little clothing as possible, at least 20 minutes a day. For prolonged periods in the sun, wear organic, non-chemical sunscreen.

Takeaway

Inflammation can rapidly ruin your life without you even knowing it is happening. So take steps, starting today, to reduce inflammation so that you can look and feel your best!

-Susan Patterson, CBHC and Master Gardener

Chafing is something both genders face at some point in their lives, but may not ever talk about. Raw and sore nipples may seem like a small thing, but they are no fun. Chafed nipples tend to be red and there can be a burning or stinging sensation — even drops of blood. It’s a sensitive area and really not a place you want to have to deal with pain or tenderness. Let’s get to the bottom of what’s happening here and what can be done about it.

How does nipple chafing happen?

Chafing is caused by repeated motions or friction. That’s why runners tend to be the main victim — with fabric rubbing against their nipples. But chafing can also occur in other areas of the body. It is common around the bra line for women, as well as the inner thighs, the groin, and under the arms.

This means that anyone doing repetitive exercises could have to deal with that stinging redness. Anytime there’s sweat or rain, that means there’s moisture, and that can make chafing even worse. Rough clothing never helps.

Who gets chafing on the nipples?

For runners — especially people who don’t wear bras — chafing is almost guaranteed after a certain amount of time. Long-distance runners report more chafing after three or so miles of running.

In the first few weeks of breastfeeding, many mothers need some time to get used to the strong sucking of their baby, and sometimes there is nipple pain. In most cases, that will eventually go away. The Australian Breast Feeding Association points out that allowing babies to self-attach as often as possible is key to reducing chafing or sore nipples.

Other people who may be susceptible to chafing include bike riders and even anyone out for an innocent long stroll in the intense summer heat. People who are overweight also might experience skin rubbing against skin. But this is something that can be solved and prevented, so don’t let it hold you back.

Do this to help with chafed nipples

If you’re in the middle of doing something, like jogging or you’re at work, Vaseline can be a quick and easy solution to chafing. It works by creating a barrier between cells in dry or damaged skin, thereby locking in moisture. It also keeps other things away, like that rough shirt. If there’s pain, and if you’ve got to make it to the end of your day, be sure to clean your nipples with water and dry them well.

If the chafing is starting to get quite severe with a lot of pain, swelling, bleeding, or crusting, a medicated ointment might be necessary. You might have to consult your doctor or a pharmacist. And if things are this bad, you’ll also want to take a few days off from whatever is causing the chafing and give your nipples time to heal. Any more chafing could lead to an infection — and you really really don’t want that.

For breastfeeding women, breast milk itself can work like magic. According to She Knows and lactation consultant Amy Mager, breast milk can heal wounds. Putting some on your nipples after a feed can work wonders — as long as you don’t have thrush. Nipple creams can also help women. However, they shouldn’t have any dyes or fragrances, if the baby is going to keep feeding.

Prevention is the key for athletes

Prevention is always better than a cure right? One runner told an online doctor, “After this weekend’s Manhattan Half Marathon my nipples bled, I’m in pain still and my favorite T-shirt needs cleaning. I can’t keep doing this.”

Doctor Lewis Maharam was adamant that prevention is in fact very easy. “Dress properly. Wear softer, looser shirts. Avoid a new, unwashed shirt,” he said. He even added that men can go topless if the weather is warm enough.

And here’s something that some active people don’t remember: remove nipple jewelry. “Seems like a no-brainer, but I have seen participants who haven’t realized that their fashion statement was the cause of their problem,” he said.

Runners can also apply a lubricant like Vaseline to the nipple area or use Band-Aids to protect the nipples. Long-distance runners might want to try any non-cotton material that fits well and close to the body. Or, as Maharam said, try clothing that is very loose. Alternatively, any material that dries quickly is the way to go. As noted, wet skin can make chafing worse.

Women should also make sure their sports bras fit snugly. And anyone can apply powders like talcum or alum to those areas that tend to get sweaty. Keeping the skin dry is vital to prevention.

Prevention for breastfeeding moms

Expressing some milk beforehand can soften the areola to help lubricate the nipple. During breastfeeding, women can try different feeding positions, offering the less-sore side first. Afterward, leave your bra open for a few minutes and let your nipples dry. Use breast shells or nipple protectors over tender nipples to allow air to circulate so they can stay dry, as well as to prevent rubbing.

In the end, yes, nipple chafing is a rough problem — but at least there’s a handful of easy solutions. Give some of these a try and let us know how they work.

-The Backyard Vitality Team

We all have to do it, and we all do it, but do we all do it the correct way? The universal human activity of cleaning up after defecation is a reality for everyone, but not everyone performs this common activity in the same way. There are indeed some techniques that are more effective than others. Knowing how to keep your backend clean, fresh, and happy is something no one is too old to learn!

Why wiping correctly is important

Keeping clean and wiping correctly after a bowel movement are both critical for preventing the spread of bacteria and reducing odor. In addition, wiping incorrectly can cause unnecessary irritation that may lead to additional problems.

Toilet paper matters

There are some things in life you can downgrade to save money, but toilet paper is just not one of them. Here are a few types of toilet paper to avoid at all costs:

Bleached toilet paper: Many white toilet papers are treated with chlorine bleach. Chlorine can irritate your skin and can also be dangerous. This is because bleaching paper with chlorine may result in the formation of carcinogenic furans and dioxins.

Scented toilet paper: The overwhelming majority of synthetic fragrance chemicals are manufactured from petrochemicals. This means that they can include toxic substances such as phthalates and derivatives of benzene. Phthalates alone have been linked to hormone disruption, neurological problems, obesity, reproductive difficulties, and certain cancers — and they’re just one of the many chemical types that can reside within the “fragrance” category.

If you’re thinking, “Well, at least I’m not eating these chemicals,” you should know that if your toilet paper is scented, the fragrance chemicals can still get into your body even if you don’t ingest them. Many substances can seep through the pores in the skin and enter the bloodstream. Some of these toxins bioaccumulate, meaning that they are not flushed through our systems and are instead stored in our tissues. Eventually, these stored toxins may lead to health issues, such as the ones described above in regards to phthalates.

Risks of using scented toilet paper

Using scented toilet paper, especially on a regular basis, may lead to

• Skin irritation around your genitals and rectum
• Puffiness and swelling of private areas and surrounding skin
• Urinary tract infections
• Fungal infections (including yeast infections)

So, there you have it. An excellent reason to sniff your toilet paper before you use it! Obviously, if you’re at a friend’s house or a public place, you may not have another toilet paper option and may be forced to use the scented stuff. However, it’s one reason to keep a roll of your own unscented paper on hand. Or, at least a few sheets in a baggie in your pocket. You may feel silly, but at least you won’t be wiping potentially toxic chemicals onto your bum.

Recycled toilet paper: Recycled toilet paper seems like a really great and environmentally friendly idea on the surface. However, it’s highly unfortunate that many of these papers contain bisphenol Also known as BPA. This chemical compound has been linked to the disruption of hormonal function, obesity, diabetes, and even certain cancers. This compound has been banned from many products, including children’s toys. However, it may still be present in recycled toilet paper because of its presence in other papers (such as receipt paper) often used in the manufacturing process.

The best toilet paper: When choosing toilet paper, be sure to read the label carefully to make sure it has no fragrances or dyes and that it hasn’t been treated with chlorine.

Your best bet is unscented, non-recycled toilet paper that has been bleached using oxygen or ozone (or hydrogen). It may have a “TCF” designation, meaning that it is Totally Chlorine Free. Consider using bagasse to make toilet paper. It is made from sugar cane and is entirely biodegradable.

The best wiping method

Start in the seated position and pull off three squares of toilet paper. Make a small wad with the paper. Reach behind your buttocks, leaning on the opposite cheek – remain seated. Wipe using your pointer, middle, and ring fingers. Keep your middle finger raised slightly and your pointer and ring fingers resting behind. Use a moderate amount of pressure to wipe from front to back. Repeat using the same piece of toilet paper.

If needed, use two more squares of toilet paper and repeat the process using a bit more pressure until you are clean. Finish up your wiping routine using an environmentally friendly personal wipe or an organic cloth and some warm water.

Wiping too much or too little

A common condition, known as pruritus ani ( anal itching) occurs when there is excessive wiping that leads to dry skin or small abrasions. An effort to scratch the itch often leads to more wiping which causes more irritation. Not wiping enough can result in stool left around the anus which can also lead to irritation.

Rough toilet tissue or other products can also dry out the skin making matters worse, and this results in a vicious cycle of itching. To lubricate and soothe dry skin around the anus, use a little coconut oil. If the itching continues or gets worse and is accompanied by bleeding or pain it is important to see your physician as this could be due to a yeast infection, eczema, or something requiring a doctor’s attention.

Use a bidet, be kind to your bottom

Bidets are the preferred method of personal cleansing used around the world. You can avoid all of the irritation of toilet paper and save a few trees at the same time if you use a bidet. Handheld versions are great if you don’t have a permanent one installed in your home. Plus, as a bonus, handheld bidets can travel with you. Using a bidet will leave you feeling fresh and clean while reducing the irritation that wiping often causes.  

Remember to love your butt, it’s important!

-The Backyard Vitality Team

If you are in search of the perfect natural lubricant, don’t overlook the fact that many commercial brands contain ingredients that can cause both short-term and long-term health complications including discomfort, infection, and even cancer. Be safe; make your own non-toxic lubricant at home.

What are lubricants?

Vaginal lubricants are substances that are designed to help reduce vaginal dryness which can cause pain and discomfort. Women experience vaginal dryness for any number of conditions such as aging and menopause, breastfeeding, medical conditions such as inflammatory bowel disease, diabetes, and the side effects of cancer or other medications. According to surveys, 65% of women in the United States report using some type of vaginal lubricant within the last month.

Lubricants contain toxic chemicals

Commercial lubricants may contain a number of chemicals that can be toxic to the vaginal tissue and the microorganisms that inhabit the vagina. Exposure to these chemicals can cause discomfort, irritation, increased risk for infection, and even long-term health problems such as reproductive problems and cancer caused by long-term repeated exposure.

Here is a list of some of the chemicals that lubricants may contain:

Chlorhexidine gluconate – This is a powerful disinfectant chemical that can kill some friendly bacteria strains such as lactobacillus which is necessary for a healthy vagina.

Parabens –  Common parabens such as methylparaben and propylparaben are preservative-type chemicals that can irritate the mucous membranes in the vagina. Exposure to parabens has been linked to genital rashes, fertility issues, and endocrine disruption.

Cyclomethicone, cyclotetrasiloxane – These chemicals are often found in silicone-based lubricants and are linked to reproductive problems and uterine cancer in animal studies.

Flavors and fragrances –  You might see something on lubricant packages that says flavors or aromas. These words represent a combination of undisclosed chemicals. It is important to know that harmful chemicals can be included in flavors, aromas, and fragrances. Included in these chemicals are carcinogens, allergens, and reproductive toxins.

How to stay safe

Here are a few tips on how to stay safe if using commercial lubricant products.

• Review the list of lubricants posted by the World Health Organization (WHO) and other groups. This list includes brand-name products and the pH levels and osmolalities of each. The WHO recommends that women use lubricants with a pH of 4.5 and an osmolality below 1200 mOsm/kg.
• Review the ingredients in your lubricant carefully and be sure that it does not contain any dangerous chemicals.
• Don’t use lubricants with extra bells and whistles such as colors, fun flavors, heating/cooling/tingling additives.

Make your own simple vaginal lubricant

The best lubricant is one that is simple and healthy for your vagina. You can make these lubricants at home and stay safe.

Ghee

Ghee, or clarified butter, is commonly used in South Asian cooking and in Ayurvedic practice. It is loaded with both nutritional and medicinal properties. Ghee is a fabulous body oil and an exceptional natural tool to combat vaginal dryness.

How to use: Massage a small amount of ghee into your vaginal area. You can also take one tablespoon of Shatavari ghee orally daily.

Olive oil

This popular Mediterranean oil tops the list for safe and natural personal lubricants. Olive oil is loaded with unsaturated fatty acids that can enhance hydration while repairing damaged and dry vaginal tissue. Additionally, olive oil will not disrupt your vaginal microbiota.

How to use: Massage a teaspoon of olive oil inside your vagina twice a day.

Sea buckthorn oil

This oil is extracted from berries, leaves, and seeds from the sea buckthorn plant. This small shrub grows at high altitudes in the northwest Himalayan region. Research shows that sea buckthorn oil can help alleviate symptoms of menopause and reduce vaginal drying. When taken orally, this nutrient-dense oil can not only reduce vaginal dryness and irritation but also improve mucosal integrity.

How to use:

Sea buckthorn oil is to be consumed orally. Follow the instructions on the label.

Coconut oil

One of the best natural lubricants is unrefined coconut oil, often called the “miracle oil” as it is so good for so many things. This is no magic snake oil but a true gift from nature. Coconut oil works as a lubricant and moisturizer by restoring the skin’s barrier function. This helps to decrease vaginal dryness symptoms including burning, itching, and dryness. Combine coconut oil with a few drops of vitamin E and reward your vagina with this tropical treat.

How to use:

You only need a very little bit of coconut oil to do the trick. Dab a little inside the edge of your vagina and the outside entrance of your vagina twice daily. Apply also before sex.

Adding essential oils

You can add a few drops of essential oil to your natural, topical, vaginal lubricant. Tea tree oil and chamomile are especially helpful for vaginal dryness, itching, and discharge.

-The Backyard Vitality Team