Vaginal hygiene is a topic that many women find embarrassing. However, according to Marla Ahlgrimm, it is crucial that we understand how to take care of our most sensitive bits. Keep reading as the women’s health expert and hormone therapy self-help author offers up a bit of insight on how to take care of your sexual organs as a woman.

Q: What’s the best way to keep the vaginal area clean?

Marla Ahlgrimm: Warm water. While many women choose to use a gentle soap, warm water is really all it takes to remove bacteria, dirt, and secretions that collect on the outside of vagina. Whether you choose soap or not, use your fingers and not a washcloth or loofah sponge. Also, avoid the temptation to try and clean the inside; your body does that on its own.

Q: What are some safe sexual practices?

Marla Ahlgrimm: First and foremost, be selective about your partner. Ideally, you only have intercourse with one partner at a time, and it does not matter if you have sex with a man or a woman, this rule of thumb still applies. Further, be careful of the lubricants that you use, and avoid products that are scented, flavored, or contain dyes.

Q: How do the clothes that I wear affect my vaginal area?

Marla Ahlgrimm: Clothing can either trap or wick away moisture. You want to wear those that keep moisture off the body, and cotton is a great choice. Tight fitting clothing, including jeans and thongs, should be worn sparingly. At night, go commando so that your vagina has an opportunity to “air out.”

Q: Should I keep my pubic hair trimmed or shaved?

Marla Ahlgrimm: While this is a very personal decision, keep in mind that your pubic hair offers protection from viruses and bacteria. When cleaned routinely, there is no risk associated with having even thick pubic hair. However, if you tend to sweat, hair can store moisture. If you shave, be cautious and keep an eye out for razor burn, ingrown hairs, and cuts.

Your hormones control pretty much everything about you, including how you look. Your hormones, or lack thereof, are even evident on your face, says hormone replacement therapy expert Marla Ahlgrimm.

Q: What hormones affect the appearance of the face?

Marla Ahlgrimm: The big one: estrogen. As we get older, our estrogen levels decline at a rate of about 1% to 2% per year. As your estrogen levels dip, you may experience dry skin, wrinkles, and sullen eyes. Hormone replacement therapy may help your skin continue to look and feel useful for years to come.

Q: Men don’t have high levels of estrogen. Is there a hormone that changes their skin texture?

Marla Ahlgrimm: Yes, testosterone. Even in women, low levels of testosterone can affect the skin. For men, low-T can result in weight gain, thinning or balding hair, wrinkles, and reduced muscle mass.

Q: What does the human growth hormone do?

Marla Ahlgrimm: As the name suggests, the human growth hormone, which is a protein produced and released by the pituitary gland, stimulates all sorts of growth, from the bones to the cells in the muscles. With age, like other hormones, HGH levels begin to drop. However, it’s important to note that HGH is responsible for everything from muscle mass and metabolism to younger-looking skin and a sharper mind.

Q: What is hyaluronic acid?

Marla Ahlgrimm: Hyaluronic acid is a protein made by the body. It’s essentially what fills in the fatty areas of the cheeks, under the eyes, and throughout other parts of the face. As your estrogen levels drop, so do your hyaluronic acid levels. Dermal fillers, which are a popular way to combat facial sagging and under-eye darkening, are often made of hyaluronic acid.

We all give into cookie cravings every now and then. But, it’s best to keep these moments of weakness few and far between, says women’s health experts Marla Ahlgrimm. Why? Because sugar is quite simply an empty calorie that’s bad for human health.

According to Marla Ahlgrimm, sugar is little more than empty calories. This means the body doesn’t really know what to do with them, and they don’t turn into usable energy. What sugar does, however, is cause a host of issues, including weight gain, diabetes, and cavities.

Marla Ahlgrimm explains that people in the United States tend to consume around 300 calories per day that come from sugar. This comes in many forms, from creamers added to our coffee to candy bars eaten on the go. Because the body burns sugar calories much faster than others, people tend to get hungrier faster after eating sugary treats.

Sugar is also a contributing factor to diabetes. While sugar does not directly cause diabetes, it does significantly increase a person’s risk, particularly for people who consume multiple sugary drinks each day. Drinking and consuming sugar is also a fast-track toward cavities, says Marla Ahlgrimm. This is because sugar actually eats away at a protective coating on the teeth.

Perhaps most alarming is that people who consume high amounts of sugar are more likely to have heart disease than their non-sugar-eating counterparts. This is another circumstance where excess consumption of sugary drinks, including sodas and sweet tea, may be the culprit.

Ultimately, Marla Ahlgrimm says there’s nothing wrong with giving in every once and a while. However, she explains that it’s best to leave added sugar foods for special occasions, and stick to healthier sugars, such as those that come from fruit, for every day indulgences.

Marla Ahlgrimm says that women are known to try diets of all kinds. One of these is the plant-based diet. But, is it healthy? Keep reading for more information.

Marla Ahlgrimm explains that a plant-based (also called plant-forward) diet focuses specifically on foods derived from plants. This includes vegetables, fruits, whole grains, beans, seeds, nuts, and oils. Although most foods on this diet are grown from the earth, people on a plant-based diet are not always vegetarians but, rather, limit their meat intake significantly. People on plant-based diets may also eat dairy products from time to time.

One of the most popular plant-based diets focuses on Mediterranean foods. According to Marla Ahlgrimm, there is quite a bit of merit to having a Mediterranean diet, and research finds that this may reduce heart disease, diabetes, and some cancers. People eating a Mediterranean diet also enjoy poultry, fish, and other meats throughout the week, but the majority of the foods they eat are plants.

Vegetarianism is a more extreme plant-based diet. However, there are several subcategories, including flexitarian, Pescatarian, and vegan. A Flexitarian has the widest variety of food options, a pescetarian eats vegetables plus seafood, and a vegetarian abstains completely from animal products, including meat, cheese, and eggs.

If you are looking to get started on a plant-based diet, Marla Ahlgrimm says to talk with your doctor first. Then, evaluate your plate. The vast majority of what you eat should be vegetables, fruits, or grains. She says it is also helpful to center your foods around vegetables and fruits rather than to base your meal on the meat you’re having. A crucial aspect of a plant-based diet is variety. Marla Ahlgrimm suggests eating foods of all different colors. For example, green spinach, orange carrots, and yellow peppers. Each color of vegetable or fruit offers a unique blend of vitamins and nutrients so balancing what you eat will ensure you get a variety of the things your body needs.

If you work in an office job, you already know that you probably sit too much. But, do you know the problems associated with living a sedentary lifestyle? According to Marla Ahlgrimm, there are many. Keep reading as the women’s health expert, medical company founder, and self-help author answers a few quick questions about the risks of sitting too much.

Q: What type of jobs involve sitting the most?

Marla Ahlgrimm: Office jobs and on-the-road driving jobs are the two that come to mind. When you work in an administrative, creative, or knowledge-based position, you likely use a computer most of the time. Similarly, when you drive a truck or operate a train, you may be sitting for 10 hours at a time.

Q: What is the most significant risk involved in having a sedentary job?

Marla Ahlgrimm: A recent analysis of more than a dozen research studies found that people who sit for eight hours or more each day without physical activity during these hours were just as unhealthy is people that smoked and were obese. However, working out just 60 minutes each week can almost entirely offset these risks. 

Q: How can I be more active when I have a desk job?

Marla Ahlgrimm: One of the best things you can do for yourself is to take breaks about every half hour. If possible, use a standing desk. You might even be able to convince some colleagues to go for a walk around your office instead of sitting for a small meeting.

Q: Are there other benefits to walking more even if I have an active job?

Marla Ahlgrimm: Absolutely. Walking is a great cardiovascular exercise that can help you burn fat and tone muscles. Just as importantly, walking around the neighborhood or your local shopping mall with friends is an excellent way to socialize.

Hormones are tiny chemical messengers that tell your body what to do. But, according to Marla Ahlgrimm, your hormones can hit roadblocks. One of these is when you do not get enough sleep. Not getting enough (or getting too much) can change the way your body produces hormones. This can affect everything.

Q: What do hormones control?

Marla Ahlgrimm: Your hormones play a major role in the vast majority of your bodily functions. They regulate your circadian rhythm, blood pressure, and heart rate. Hormones also drive your sexual function and even your appetite.

Q: What hormones does sleep deprivation affect?

Marla Ahlgrimm: When you sleep, your body regulates many hormones. If you do not get at least seven hours each night, you may experience issues with cortisol, progesterone, ghrelin, thyroid and growth hormones, and melatonin. Virtually every hormone in your body is signaled by your circadian rhythm.

Q: What are the potential side-effects of hormone deficiency caused by sleep deprivation?

Marla Ahlgrimm: People who do not get enough sleep may experience weight gain and frequent infections. They are also at a higher risk of illnesses and may consume more calories than necessary at one sitting.

Q: How can I make up for my sleep deficit?

Marla Ahlgrimm: If you’re getting at least six hours each night during the week, you may be able to give yourself up to 10 additional hours on the weekend. However, if you’re only sleeping four hours each night, the chances of being able to “make it up” are little to none. Your best bet is to go to bed on time each night so that you wake refreshed and ready to tackle the day every day. Your hormones will thank you for it.