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Saunas Won’t Melt Fat—But Here’s What They Can Do for Your Health

1 min read | Author - Backyard Vitality

If you’ve ever hoped a sauna session could replace your workout, we’ve got some news: while sitting in a hot box may make you sweat buckets, it won’t help you burn fat in any meaningful way. That temporary drop in weight? It’s mostly water loss—and it comes right back once you rehydrate.

But don’t dismiss the sauna just yet. While it may not be a magic fat burner, science is clear: saunas offer real health perks worth sweating for.

A Swedish study published in the International Journal of Circumpolar Health found that regular sauna users reported lower blood pressure, reduced pain, better sleep, improved mood, and more energy compared to non-users. Even using a sauna just a few times a month can provide benefits—daily use isn’t necessary to see a difference.

According to Dr. Cynthia Chen-Joea of the American Academy of Family Physicians, saunas are powerful tools for relaxation, recovery, and overall wellness—especially when used mindfully. Newbies should start slow (5–10 minutes) and listen to their body, gradually working up to 15–20 minutes.

As for calorie burn? One study found sauna users burned about 73 calories during a 10-minute session—barely enough to register on the scale. So no, it’s not a weight-loss hack. But it is a smart way to reduce stress, soothe sore muscles, and support heart health.

While saunas won’t help you slim down, they can help you feel better, sleep deeper, and manage stress—benefits that support a healthy lifestyle. Just pair them with real movement, whole foods, hydration, and sleep, and you’ll be on the right track.

Sip Your Way to Better Sleep: 6 Soothing Teas Dietitians Swear By

1 min read | Author - Backyard Vitality

Can’t wind down at night? You’re not alone. Luckily, your solution might be as simple as what’s in your cup. Tea—second only to water as the world’s most popular drink-isn’t just cozy, it’s packed with compounds that can help you relax and drift off.

From herbal classics to lesser-known blends, here are six sleep-friendly teas registered dietitians recommend:

1. Chamomile Tea
Chamomile is rich in apigenin, which binds to brain receptors to promote calm and reduce anxiety. Sip it about an hour before bed to ease into a restful sleep.

2. Lemon Balm Tea
This citrusy mint family member is shown to improve sleep, especially for those with anxiety or type 2 diabetes. Its rosmarinic acid activates GABA receptors, which slow brain activity and support deep sleep.

3. Green Tea (Low-Caffeine)
While regular green tea contains caffeine, low-caffeine varieties offer L-theanine, an amino acid that calms the mind and reduces stress without making you sleepy mid-day.

4. Passionflower Tea
Struggle with anxiety at bedtime? Passionflower is a natural sedative that boosts GABA levels, making it a go-to for calming a restless mind.

5. Magnolia Bark Tea
 This earthy brew, a staple in traditional Chinese medicine, helps regulate the sleep-wake cycle and ease tension. It’s even been shown to relieve postpartum sleep issues and depression.

6. Tulsi Ashwagandha Tea
 This Ayurvedic powerhouse pairs two calming herbs: tulsi (holy basil) for stress relief and ashwagandha for hormone balance. Together, they create a relaxing bedtime ritual.

Pro Tip: Drink tea at least an hour before bed, and add a little raw honey for a sweet and relaxing treat.

5 Things You’re Doing That Are Ruining Your Gut Health (and What to Do Instead)

2 min read | Author - Backyard Vitality

Your gut is central to digestion, immunity, and even mental well-being. But everyday habits may be quietly harming it. 

Here are five common ways you could damage your gut—and simple steps to protect it.

1. Eating Too Many Processed Foods
Processed foods high in refined sugars and additives can feed harmful gut bacteria while reducing the diversity of beneficial microbes. Over time, this can lead to inflammation and digestive discomfort. To support your gut, shift toward a whole-food diet rich in fiber from fruits, vegetables, whole grains, and fermented foods like yogurt, sauerkraut, and kimchi.

2. Drinking Excess Alcohol
Regular or heavy alcohol consumption can irritate the lining of the gut and upset the microbial balance. This disruption can impair digestion and weaken your immune system. Limiting alcohol intake and opting for non-alcoholic alternatives like herbal teas or kombucha can help your gut recover and thrive.

3. Overusing Antibiotics
Antibiotics are often necessary for fighting infection, but overuse can eliminate beneficial bacteria along with the harmful ones. This may leave your gut vulnerable to imbalance and inflammation. Always take antibiotics only when prescribed and consider using probiotics during and after treatment to help restore your gut flora.

4. Living with Chronic Stress
Ongoing stress affects your mind, alters your gut microbiota, and can damage your digestive lining. This gut-brain connection means managing stress is essential. Incorporate regular stress-reducing practices like walking, mindfulness, breathing exercises, or creative hobbies to support a healthier gut environment.

5. Getting Poor Sleep
Sleep and gut health are deeply connected. Poor sleep can lower microbial diversity and negatively affect digestion and mood. Aim for 7 to 9 hours of quality sleep per night, and maintain a consistent bedtime routine that limits screen time and encourages relaxation.


Gut health is foundational to overall well-being. By recognizing and replacing these five common habits with healthier alternatives, you can create a more balanced gut microbiome and feel the benefits throughout your body and mind.

The Dirty Truth About Your Old Pillow

1 min read | Author - Backyard Vitality

Over time, your once-fluffy pillow loses its shape and support, which can negatively impact your sleep and overall health. According to Dr. Rohrscheib, “A flattened or unsupportive pillow can cause your airway to become partially blocked during sleep.” This may lead to more frequent snoring and can even worsen symptoms of obstructive sleep apnea (OSA), a condition that already disrupts breathing during sleep. If you’ve noticed you’re waking up more tired or snoring louder than usual, your pillow might be the hidden culprit.

Beyond sleep disturbances, your old pillow could also be harming your skin. As it ages, it collects oil, dirt, sweat, dead skin cells, and bacteria—especially if it hasn’t been washed or replaced regularly. Essentially, your pillow becomes a breeding ground for things that don’t belong near your face. No matter how diligent you are with your skincare routine, sleeping on a dirty pillow can undo your hard work, potentially leading to clogged pores, irritation, and persistent breakouts.

So if you’re investing in high-quality skincare but still not seeing the glowing results you expect, it might be time to take a closer look at where you’re laying your head each night. Experts recommend replacing your pillow every 1 to 2 years, and washing your pillowcases weekly, to maintain both better sleep quality and clearer skin. A simple pillow upgrade could go a long way in supporting your health—both inside and out.

Get Morning Sun Without Sunglasses and Live Longer

1 min read | Author - Backyard Vitality

If you want to improve your health and longevity, one of the simplest habits to adopt is stepping outside in the morning sun—without sunglasses. Natural light exposure early in the day plays a crucial role in regulating circadian rhythms, supporting hormone production, and even boosting mood. 

Research suggests that getting morning sunlight directly into your eyes (without artificial barriers like sunglasses) can enhance overall well-being and help you live longer.

Why Morning Sunlight Matters

The first few hours after sunrise offer the safest and most beneficial sunlight. Morning light contains more infrared and less harmful UV radiation, making it an ideal time to be outside. 

Direct exposure to natural light triggers the release of serotonin, a neurotransmitter linked to happiness and emotional stability. Higher serotonin levels can reduce the risk of depression and anxiety—both of which are associated with chronic diseases that shorten lifespan.

Sunlight exposure also regulates melatonin, the hormone that controls sleep. When morning light enters your eyes, it signals your brain to set your internal clock, ensuring better sleep at night. Poor sleep is linked to accelerated aging, cognitive decline, and a higher risk of chronic diseases.

How to Get the Most Out of Morning Sun

  • Go outside within an hour of waking up. Aim for at least 5-10 minutes of direct sunlight exposure.
  • Leave the sunglasses off. Your eyes need natural light exposure to regulate hormone production effectively.
  • Expose your skin if possible. This helps with vitamin D synthesis, which supports bone, immune, and heart health.
  • Pair it with movement. A morning walk or stretching session outdoors enhances the benefits.

By making morning sun exposure a daily habit, you can improve sleep, boost mood, and support long-term health—helping you live a longer, healthier life.

How to Have a Better Period With These Herbs

4 min read | Author - Susan Patterson

Periods are no fun, hands down. No woman is going to argue this point. The lead-up to the period can be even worse for some. Breast tenderness, moodiness, bloating, headaches, and other symptoms can last for a week or more before your actual period begins.

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How to Plant, Grow and Harvest Passionflowers

4 min read | Author - Susan Patterson

Passionflowers are the strikingly attractive blooms of plants belonging to the Passiflora genus. The flower got its name because early Christian missionaries to South America drew some parallels between its floral structures and the passion of Christ.

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