Skin Care Down There (Incl. Butt Acne, Hyperpigmentation, & More)

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Dr. Sam Ellis, dermatologist, gives us the low-down:

Where the sun don’t shine

Common complaints and remedies that Dr. Ellis covers in this video include:

  • Butt acne/folliculitis: most butt breakouts are actually folliculitis, not traditional acne. Folliculitis is caused by friction, sitting for long periods, or wearing tight clothes. Solutions include antimicrobial washes like benzoyl peroxide and changing sitting habits (i.e. to sit less)
  • Keratosis pilaris: rough bumps around hair follicles can appear on the butt, often confused with acne.
  • Boils and abscesses: painful, large lumps; these need medical attention for drainage.
  • Hidradenitis suppurativa: recurrent painful cysts and boils in skin creases, often in the groin and buttocks. These require medical intervention and treatment.
  • Ingrown hairs: are common in people who shave or wax. Treat with warm compresses and gentle exfoliants.
  • Hyperpigmentation: is often caused by hormonal changes, friction, or other irritation. Laser hair removal and gentle chemical exfoliants can help.

In the event that the sun does, in fact, shine on your genitals (for example you sunbathe nude and have little or no pubic hair), then sun protection is essential to prevent further darkening (and also, incidentally, reduce the risk of cancer).

For more on all of this, plus a general introduction to skincare in the bikini zone (i.e. if everything’s fine there right now and you’d like to keep it that way), enjoy:

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Want to learn more?

You might also like to read:

The Evidence-Based Skincare That Beats Product-Specific Hype

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  • Be Your Future Self Now – by Dr. Benjamin Hardy

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    Affirmations in the mirror are great and all, but they can only get you so far! And if you’re a regular reader of our newsletter, you probably know about the power of small daily habits adding up and compounding over time. So what does this book offer, that’s different?

    “Be Your Future Self Now” beelines the route “from here to there”, with a sound psychological approach. On which note…

    The book’s subtitle mentions “the science of intentional transformation”, and while Dr. Hardy is a psychologist, he’s an organizational psychologist (which doesn’t really pertain to this topic). It’s not a science-heavy book, but it is heavy on psychological rationality.

    Where Dr. Hardy does bring psychology to bear, it’s in large part that! He teaches us how to overcome our biases that cause us to stumble blindly into the future… rather than intentfully creating our own future to step into. For example:

    Most people (regardless of age!) acknowledge what a different person they were 10 years ago… but assume they’ll be basically the same person 10 years from now as they are today, just with changed circumstances.

    Radical acceptance of the inevitability of change is the first step to taking control of that change.

    That’s just one example, but there are many, and this is a book review not a book summary!

    In short: if you’d like to take much more conscious control of the direction your life will take, this is a book for you.

    Click here to get your copy of “Be Your Future Self Now” from Amazon!

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  • Get Better Sleep: Beyond “Sleep Hygiene”

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    Better Sleep, Better Life!

    This is Arianna Huffington. Yes, that Huffington, of the Huffington Post. But! She’s also the CEO of Thrive Global, a behavior change tech company with the mission of changing the way we work and live—in particular, by challenging the idea that burnout is the required price of success.

    The power of better sleep

    Sleep is a very important, but most often neglected, part of good health. Here are some of Huffington’s top insights from her tech company Thrive, and as per her “Sleep Revolution” initiative.

    Follow your circadian rhythm

    Are you a night owl or a morning lark? Whichever it is, roll with it, and plan around that if your lifestyle allows for such. While it is possible to change from one to the other, we do have a predisposition towards one or the other, and will generally function best when not fighting it.

    This came about, by the way, because we evolved to have half of us awake in the mornings and half in the evenings, to keep us all safe. Socially we’ve marched onwards from that point in evolutionary history, but our bodies are about a hundred generations behind the times, and that’s just what we have to work with!

    Don’t be afraid (or ashamed!) to take naps

    Naps, done right, can be very good for the health—especially if we had a bad night’s sleep the previous night.

    Thrive found that workers are more productive when they have nap rooms, and (following on a little from the previous point) are allowed to sleep in or work from home.

    See also: How To Nap Like A Pro (No More “Sleep Hangovers”!)

    Make sure you have personal space available in bed

    The correlation between relationship satisfaction and sleeping close to one’s partner has been found to be so high that it’s even proportional: the further away a couple sleeps from each other, the less happy they are. But…

    Partners who got good sleep the previous night, will be more likely to want intimacy on any given night—at a rate of an extra 14% per extra hour of sleep the previous night. So, there’s a trade-off, as having more room in bed tends to result in better sleep. Time to get a bigger bed?

    What gets measured, gets done

    This goes for sleep, too! Not only does dream-journaling in the morning cue your subconscious to prepare to dream well the following night, but also, sleep trackers and sleep monitoring apps go a very long way to improving sleep quality, even if no extra steps are consciously taken to “score better”.

    We’ve previously reviewed some of the most popular sleep apps; you can check out for yourself how they measured up:

    Time For Some Pillow Talk: The Head-To-Head Of Google and Apple’s Top Apps For Getting Your Head Down

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  • Clean Needles Save Lives. In Some States, They Might Not Be Legal.

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Kim Botteicher hardly thinks of herself as a criminal.

    On the main floor of a former Catholic church in Bolivar, Pennsylvania, Botteicher runs a flower shop and cafe.

    In the former church’s basement, she also operates a nonprofit organization focused on helping people caught up in the drug epidemic get back on their feet.

    The nonprofit, FAVOR ~ Western PA, sits in a rural pocket of the Allegheny Mountains east of Pittsburgh. Her organization’s home county of Westmoreland has seen roughly 100 or more drug overdose deaths each year for the past several years, the majority involving fentanyl.

    Thousands more residents in the region have been touched by the scourge of addiction, which is where Botteicher comes in.

    She helps people find housing, jobs, and health care, and works with families by running support groups and explaining that substance use disorder is a disease, not a moral failing.

    But she has also talked publicly about how she has made sterile syringes available to people who use drugs.

    “When that person comes in the door,” she said, “if they are covered with abscesses because they have been using needles that are dirty, or they’ve been sharing needles — maybe they’ve got hep C — we see that as, ‘OK, this is our first step.’”

    Studies have identified public health benefits associated with syringe exchange services. The Centers for Disease Control and Prevention says these programs reduce HIV and hepatitis C infections, and that new users of the programs are more likely to enter drug treatment and more likely to stop using drugs than nonparticipants.

    This harm-reduction strategy is supported by leading health groups, such as the American Medical Association, the World Health Organization, and the International AIDS Society.

    But providing clean syringes could put Botteicher in legal danger. Under Pennsylvania law, it’s a misdemeanor to distribute drug paraphernalia. The state’s definition includes hypodermic syringes, needles, and other objects used for injecting banned drugs. Pennsylvania is one of 12 states that do not implicitly or explicitly authorize syringe services programs through statute or regulation, according to a 2023 analysis. A few of those states, but not Pennsylvania, either don’t have a state drug paraphernalia law or don’t include syringes in it.

    Those working on the front lines of the opioid epidemic, like Botteicher, say a reexamination of Pennsylvania’s law is long overdue.

    There’s an urgency to the issue as well: Billions of dollars have begun flowing into Pennsylvania and other states from legal settlements with companies over their role in the opioid epidemic, and syringe services are among the eligible interventions that could be supported by that money.

    The opioid settlements reached between drug companies and distributors and a coalition of state attorneys general included a list of recommendations for spending the money. Expanding syringe services is listed as one of the core strategies.

    But in Pennsylvania, where 5,158 people died from a drug overdose in 2022, the state’s drug paraphernalia law stands in the way.

    Concerns over Botteicher’s work with syringe services recently led Westmoreland County officials to cancel an allocation of $150,000 in opioid settlement funds they had previously approved for her organization. County Commissioner Douglas Chew defended the decision by saying the county “is very risk averse.”

    Botteicher said her organization had planned to use the money to hire additional recovery specialists, not on syringes. Supporters of syringe services point to the cancellation of funding as evidence of the need to change state law, especially given the recommendations of settlement documents.

    “It’s just a huge inconsistency,” said Zoe Soslow, who leads overdose prevention work in Pennsylvania for the public health organization Vital Strategies. “It’s causing a lot of confusion.”

    Though sterile syringes can be purchased from pharmacies without a prescription, handing out free ones to make drug use safer is generally considered illegal — or at least in a legal gray area — in most of the state. In Pennsylvania’s two largest cities, Philadelphia and Pittsburgh, officials have used local health powers to provide legal protection to people who operate syringe services programs.

    Even so, in Philadelphia, Mayor Cherelle Parker, who took office in January, has made it clear she opposes using opioid settlement money, or any city funds, to pay for the distribution of clean needles, The Philadelphia Inquirer has reported. Parker’s position signals a major shift in that city’s approach to the opioid epidemic.

    On the other side of the state, opioid settlement funds have had a big effect for Prevention Point Pittsburgh, a harm reduction organization. Allegheny County reported spending or committing $325,000 in settlement money as of the end of last year to support the organization’s work with sterile syringes and other supplies for safer drug use.

    “It was absolutely incredible to not have to fundraise every single dollar for the supplies that go out,” said Prevention Point’s executive director, Aaron Arnold. “It takes a lot of energy. It pulls away from actual delivery of services when you’re constantly having to find out, ‘Do we have enough money to even purchase the supplies that we want to distribute?’”

    In parts of Pennsylvania that lack these legal protections, people sometimes operate underground syringe programs.

    The Pennsylvania law banning drug paraphernalia was never intended to apply to syringe services, according to Scott Burris, director of the Center for Public Health Law Research at Temple University. But there have not been court cases in Pennsylvania to clarify the issue, and the failure of the legislature to act creates a chilling effect, he said.

    Carla Sofronski, executive director of the Pennsylvania Harm Reduction Network, said she was not aware of anyone having faced criminal charges for operating syringe services in the state, but she noted the threat hangs over people who do and that they are taking a “great risk.”

    In 2016, the CDC flagged three Pennsylvania counties — Cambria, Crawford, and Luzerne — among 220 counties nationwide in an assessment of communities potentially vulnerable to the rapid spread of HIV and to new or continuing high rates of hepatitis C infections among people who inject drugs.

    Kate Favata, a resident of Luzerne County, said she started using heroin in her late teens and wouldn’t be alive today if it weren’t for the support and community she found at a syringe services program in Philadelphia.

    “It kind of just made me feel like I was in a safe space. And I don’t really know if there was like a come-to-God moment or come-to-Jesus moment,” she said. “I just wanted better.”

    Favata is now in long-term recovery and works for a medication-assisted treatment program.

    At clinics in Cambria and Somerset Counties, Highlands Health provides free or low-cost medical care. Despite the legal risk, the organization has operated a syringe program for several years, while also testing patients for infectious diseases, distributing overdose reversal medication, and offering recovery options.

    Rosalie Danchanko, Highlands Health’s executive director, said she hopes opioid settlement money can eventually support her organization.

    “Why shouldn’t that wealth be spread around for all organizations that are working with people affected by the opioid problem?” she asked.

    In February, legislation to legalize syringe services in Pennsylvania was approved by a committee and has moved forward. The administration of Gov. Josh Shapiro, a Democrat, supports the legislation. But it faces an uncertain future in the full legislature, in which Democrats have a narrow majority in the House and Republicans control the Senate.

    One of the bill’s lead sponsors, state Rep. Jim Struzzi, hasn’t always supported syringe services. But the Republican from western Pennsylvania said that since his brother died from a drug overdose in 2014, he has come to better understand the nature of addiction.

    In the committee vote, nearly all of Struzzi’s Republican colleagues opposed the bill. State Rep. Paul Schemel said authorizing the “very instrumentality of abuse” crossed a line for him and “would be enabling an evil.”

    After the vote, Struzzi said he wanted to build more bipartisan support. He noted that some of his own skepticism about the programs eased only after he visited Prevention Point Pittsburgh and saw how workers do more than just hand out syringes. These types of programs connect people to resources — overdose reversal medication, wound care, substance use treatment — that can save lives and lead to recovery.

    “A lot of these people are … desperate. They’re alone. They’re afraid. And these programs bring them into someone who cares,” Struzzi said. “And that, to me, is a step in the right direction.”

    At her nonprofit in western Pennsylvania, Botteicher is hoping lawmakers take action.

    “If it’s something that’s going to help someone, then why is it illegal?” she said. “It just doesn’t make any sense to me.”

    This story was co-reported by WESA Public Radio and Spotlight PA, an independent, nonpartisan, and nonprofit newsroom producing investigative and public-service journalism that holds power to account and drives positive change in Pennsylvania.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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    This story can be republished for free (details).

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • JoyFull – by Radhi Devlukia-Shetty

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We haven’t done a recipe book in a little while, so here’s a good one!

    The focus of this book is getting more plants and spices into your diet, and doing it deliciously.

    Healthwise, there is nothing controversial here: the recipes are all plant-based, mostly whole-foods, and the items that aren’t whole foods are things like “vanilla extract”.

    The recipes themselves (of which there are 125) are presented clearly and simply, one to a double-page (although sometimes there will be a suggested variation on the same double-page), ideal for use in a kitchen bookstand. For each recipe, there’s a clear photo of the end result, so you know what you’re working towards.

    The ingredients are not too obscure, and can be acquired from more or less any large supermarket.

    Bottom line: if you’re looking to expand your plant-based cooking repertoire in a way that’s not just substitutions, then this book provides an excellent variety.

    Click here to check out JoyFull, and get a taste of Ayurvedic cooking!

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  • Can We Drink To Good Health?

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    Can we drink to good health?

    We asked you for your thoughts on alcohol and heart health, and we got quite an even spread of results!

    If perchance that’s too tiny to read, the figures were:

    • 32% voted for “Alcohol is a relaxant, reduces stress, and can contain resveratrol too. It’s good for the heart!”
    • 32% voted for: “Moderate alcohol consumption can be at least neutral for the health, if not positive ⚖️”
    • 36% voted for: “Alcohol is bad for pretty much everything, including heart health ✋”

    One subscriber who voted for “Alcohol is a relaxant, reduces stress, and can contain resveratrol too. It’s good for the heart!” added the following thoughts:

    ❝While it isn’t necessary to consume alcohol, moderate amounts can be beneficial and contribute to well-being through social activity, celebrations, etc.❞

    That’s an interesting point, and definitely many people do see alcohol that way! Of course, that does not mean that one will find no social activities, celebrations, etc, in parts of the world where alcohol consumption is uncommon. Indeed, in India, wedding parties where no alcohol is consumed can go on for days!

    But, “we live in a society” and all that, and while we’re a health newsletter not a social issues newsletter, it’d be remiss of us to not acknowledge the importance of socialization for good mental health—and thus the rest of our health too.

    So, if indeed all our friends and family drink alcohol, it can certainly make abstaining more of a challenge.

    On that note, let’s take a moment to considerThe French Paradox” (an observation of a low prevalence of ischemic heart disease despite high intakes of saturated fat, a phenomenon accredited to the consumption of red wine).

    As it happens, a comprehensive review in “Circulation”, a cardiovascular health journal, has suggested the French Paradox may not be so paradoxical after all.

    Research suggests it has more to do with other lifestyle factors (and historic under-reporting of cardiovascular disease by French doctors), which would explain why Japan has lower rates of heart disease, despite drinking little wine, and more beer and spirits.

    So, our subscriber’s note may not be completely without reason! It’s just about the party, not the alcohol.

    One subscriber who voted for “Moderate alcohol consumption can be at least neutral for the health, if not positive ⚖️” wrote:

    ❝Keeping in mind, moderate means one glass of wine for women a day and two for men. Hard alcohol doesn’t have the same heart benefits as wine❞

    That is indeed the guideline according to some health bodies!

    In other places with different guiding advisory bodies, that’s been dropped down to one a day for everyone (the science may be universal, but how government institutions interpret that is not).

    About that wine… Specifically, red wine, for its resveratrol content:

    While there are polyphenols such as resveratrol in red wine that could boost heart health, there’s so little per glass that you may need 100–1000 glasses to get the dosage that provides benefits in mouse studies. If you’re not a mouse, you might even need more.

    To this end, many people prefer resveratrol supplementation. ← link is to an example product, but there are plenty more so feel free to shop around

    A subscriber who voted for “Alcohol is bad for pretty much everything, including heart health ✋” says:

    ❝New guidelines suggest 1 to 2 drinks a week are okay but the less the better.❞

    If you haven’t heard these new guidelines, we’ll mention again: every government has its own official bodies and guidelines so perhaps your local guidelines differ, but for example here’s what that World Health Organization has to say (as of January this year):

    WHO: No level of alcohol consumption is safe for our health

    So, whom to believe? The governments who hopefully consider the welfare of their citizenry more important than the tax dollars from alcohol sales, or the World Health Organization?

    It’s a tough one, but we’ll always err on the side of the science.

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  • What is HRT? HRT and Hormones Explained

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    In this short video, Dr. Sophie Newton explains how menopausal HRT, sometimes called just MHT, is the use of exogenous (didn’t come from your body) to replace/supplement the endogenous hormones (made in your body) that aren’t being made in the quantities that would result in ideal health.

    Bioidentical hormones are, as the name suggests, chemically identical to those made in the body; there is no difference, all the way down to the atomic structure.

    People are understandably wary of “putting chemicals into the body”, but in fact, everything is a chemical and those chemicals are also found in your body, just not in the numbers that we might always like.

    In the case of hormones, these chemical messengers are simply there to tell cells what to do, so having the correct amount of hormones ensures that all the cells that need to get a certain message, get it.

    In the case of estrogen specifically, while it’s considered a sex hormone (and it is), it’s responsible for a lot more than just the reproductive system, which is why many people without correct estrogen levels (such as peri- or post-menopause, though incorrect levels can happen earlier in life for other reasons too) can severely feel their absence in a whole stack of ways.

    What ways? More than we can list here, but some are discussed in the video:

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    You might like our previous main features:

    Take care!

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