Hygiene
9 minute read
Hygiene is the practice of maintaining cleanliness to prevent illness and promote health. Good hygiene habits are essential for preventing the spread of disease and maintaining overall health - both physical and mental. This guide covers the basics every young man should know to stay clean, healthy, and confident.
TL;DR
Daily hygiene matters. Shower at least once a day, use deodorant, brush your teeth twice (ideally three times), and change your sheets weekly. These habits keep you clean, prevent illness, and boost your mental health.
Shower Every Day - At Least Once
Showering daily removes sweat, oil, dirt, and bacteria that build up on your skin. Skipping showers can lead to body odor, acne, and skin irritation. While some experts say showering a few times a week is enough, daily showers are beneficial for everyone, especially if you have easy access to hot water and a private shower.
- Morning showers can help wake you up and remove nighttime sweat.
- Evening showers can relax you and wash off the day’s grime.
- If you work out, shower afterward to prevent acne breakouts and odor.
Make a habit of showering at least once per day. If you have a busy schedule, try to shower at the same time every day to make it easier to remember.
In addition to traditional, name-brand soaps that are basic surfactants there is the concept of other soaps that are more specialized. These include:
- Antibacterial soaps: These contain chemicals that kill bacteria.
- Antimicrobial/Antifungal soaps: These kill bacteria and fungi. This is important for skin conditions like athlete’s foot, ringworm, and jock itch.
- Moisturizing soaps: These contain added moisturizers to prevent skin dryness.
What about bar soap vs. liquid soap? Both are effective. You might find that you go through liquid soap much faster than bar soap. However, if you use an exfoliating washcloth, you can use less liquid soap and keep your skin cleaner. Find what works best for you.
But also, if you want to get more specific, the ideal soap is “castille soap”.
If your budget allows, castille soap is the best option. Castille soap is the original, “real” soap that is made from saponification of vegetable oils. That is, it is made from the reaction of fats and oils with an alkali, like lye. The byproduct of this is glycerin and natural surfactants that are gentle on the skin. Castille soap is biodegradable, non-toxic, and free of synthetic fragrances and dyes. It is a great option for those with sensitive skin or allergies. This is what “soap” was, since it was invented in ancient times. The reason it’s not used as much today is it’s expensive. Or put another way, there are cheaper soaps that are made with synthetic chemicals that are not very good for you, but are cheaper to produce. So again, if the budget allows, castille soap is the best option.
If you are looking for a good place to start, consider Dr. Bronner’s Pure-Castille Bar Soap or Dr. Bronner’s Pure-Castille Liquid Soap.
Use Deodorant - Always
Even if you don’t think you smell, others might notice. Throughout the day and night (yes, even while you sleep), you body produces sweat. This is especially true in places where skin is against skin - like your armpits, groin, and between your toes. Even if you stayed in all day and didn’t do anything, your body is still producing some amount of sweat. Your skin is not a fixed, plastic coating - it’s a living, breathing organ that is constantly changing. Your skin is also one of the primary detox pathways for your body. This means that your skin is constantly shedding dead skin cells, oils, and other waste products.
Your body is used to its own smell, so you will not notice it or think you smell bad. This is why it’s important to use deodorant or antiperspirant every day, even if you don’t think you need it. If you don’t believe us, ask a trusted friend or family member to be honest with you about your smell.
- Deodorants mask odor and kill bacteria.
- Antiperspirants reduce sweating by blocking pores with aluminum salts.
Body odor isn’t just the smell of sweat. In fact, sweat itself is odorless. Body odor is caused by bacteria on your skin breaking down sweat into acids, which can produce a strong smell. The actual smell is the “farts” of the bacteria as it’s eating the sweat.
First, there is a difference between deodorant and antiperspirant.
- Deodorants are designed to mask the smell of sweat.
- Antiperspirants are designed to reduce the amount of sweat your body produces.
Both are effective, but they work in different ways. It might make intuitive sense to just shut down sweat production by using an antiperspirant, but this is not necessarily the best option. In fact, some people find that using an antiperspirant can actually make their body odor worse. This is because the bacteria on your skin are still breaking down sweat, but now they are doing it in a more concentrated area. This can lead to a stronger smell.
Also, antiperspirants generally work by blocking your sweat glands with aluminum salts like aluminum chloride or aluminum zirconium. Some research has suggest that these are linked to breast cancer and Alzheimer’s disease, but the evidence is not conclusive. The FDA has stated that antiperspirants are safe to use, but if you are concerned about the potential risks, you can choose a natural deodorant instead.
Natural deodorants are made with plant-based ingredients and do not contain aluminum or other synthetic chemicals. They work by neutralizing odor and absorbing moisture. Some people find that natural deodorants are just as effective as traditional deodorants, while others prefer the stronger scent of traditional deodorants. If you are concerned about the potential risks of using antiperspirants, you can try a natural deodorant instead. For example, Tom’s of Maine - Unscented Deodorant Stick is a popular option.
Bottom line: Use something. Anything is better than nothing!
Brush Your Teeth (Twice or Thrice Daily)
Brushing your teeth removes plaque and prevents cavities, gum disease, and bad breath.
- Twice a day is the minimum - morning and before bed.
- Three times a day (adding a midday brush) can offer extra protection and freshness.
There are different philosophies about which toothpaste to use. There is generally fluoride toothpaste and natural toothpastes.
If you are concerned about flouride, consider natural toothpaste options. For example Tom’s of Maine - Fluoride-Free Toothpaste.
Floss daily and visit your dentist regularly.
Change Your Sheets Weekly
Your bed collects sweat, skin cells, oils, and dust mites. As each day passes, these build up and can lead to skin irritation, allergies, and even infections. If you have face acne, imagine smashing your face into that pillow every night. Gross, right?
- Change sheets every 7–10 days.
- Change pillowcases every 2–3 days, especially if you have acne.
If you’ve never thought about this or tested it, here is a challenge for you.
- Put on clean sheets and pillowcases.
- Make your bed so that the sheets and blankets are flat and not bunched-up.
- Take a hot shower and get into clean sleeping clothes.
In the morning, notice how you feel. For most people, this will be one of the best nights of sleep they can have. If this is you, you no know that you can dial-that-up whenever you need! Or, if you’ve noticed you haven’t been sleeping well, do a First Night Clean Sheets and see if that helps.
No Food in the Bedroom
Eating in your bedroom is never a good idea. It can lead to a messy room, bad smells, and even health issues. Food crumbs and spills can attract bugs and pests, while leftover food can lead to bacteria and mold growth. Eating in bed can also disrupt your sleep by creating an association between your bed and food, making it harder to relax. See: Sleep Hygiene.
- Crumbs and spills, attracting bugs.
- Bacteria and mold, from leftover food.
- Poor air quality, from rotting food or mold growth, which affects sleep.
Consider “making it a rule” that there is no food or drink allowed in the bedroom. This rule has unbounded upside and no downside.
Keep food in the kitchen to maintain a clean and healthy sleeping environment.
Get Ready Every Day
Even if you’re not going out, getting dressed and grooming yourself can boost your mood and productivity. Make a point to “get ready for the day” every morning, even if you’re just staying home. That means:
- Get out of bed and make it.
- Shower, brush your teeth, and put on clean clothes.
- Put on deodorant and style your hair.
- Put on at least socks (even if you’re just at home) to feel more alert and focused.
- Avoid staying in pajamas all day. It will lead to feeling sluggish and unmotivated.
Now, you are feeling capable and prepared for whatever the day throws at you. You are ready to take on the world!
Additional Tips
Below are some additional tips to help you maintain good hygiene:
- Trim your nails regularly to prevent dirt buildup.
- Wash your hands frequently, especially before eating and after using the restroom - every time.
- Clean your room weekly to reduce dust and allergens.
- Use a laundry schedule to ensure you always have clean clothes.
If you’ve ever worked at a restaurant or retail store, you know that just before closing there is a “store reset”. That is where the place is cleaned, items are restocked, and everything is put back in its place for the next day. You can and should do this with your bedroom as well.
Every night before bed, make it a habit to take 5-10 minutes to “reset” your room. This means putting away any clothes, trash, or items that are out of place. This will help you start the next day with a clean slate and a clear mind.
Weekly or perhaps monthly, you can do a more thorough cleaning - which will not be a very big deal if you have been doing the daily resets.
Mental Health Connection
Good hygiene isn’t just about physical health, it also impacts your mental well-being. The environment you create for yourself and how you feel (cleanliness-wise) can pretty drastically affect your mood and mental state. Here are some ways hygiene can help:
- Routine: Establishing hygiene habits provides structure to your day.
- Confidence: Feeling clean and presentable boosts self-esteem.
- Stress reduction: Activities like showering can be calming and help manage anxiety.
It is a worthwhile investement to build good hygiene habits, which sets the foundation for a healthy lifestyle. By taking care of your body, you are also taking care of your mind.
Resources
- Harvard Health Publishing: Showering Daily – Is It Necessary?
https://www.health.harvard.edu/blog/showering-daily-is-it-necessary-2019062617193 - Health: Should You Shower in the Morning or at Night?
https://www.health.com/shower-morning-or-night-11715317 - Health: Is Aluminum in Antiperspirant or Deodorant Dangerous?
https://www.health.com/is-aluminum-in-antiperspirant-or-deodorant-dangerous-11686724 - Dental Hut: Mastering Dental Hygiene – The Power of Brushing Three Times a Day
https://www.dentalhutsa.com/mastering-dental-hygiene-the-power-of-brushing-three-times-a-day - Health: Should You Brush Before or After Breakfast?
https://www.health.com/brush-your-teeth-before-or-after-breakfast-11696049 - Country Living: How Often Should You Change Bed Sheets?
https://www.countryliving.com/home-maintenance/cleaning/a63084379/how-often-change-bed-sheets - Cleveland Clinic: How Often Should You Wash Your Bed Sheets?
https://health.clevelandclinic.org/how-often-should-you-wash-your-bed-sheets - Sleep Sonno: The Effects of Eating in Bed
https://www.sleepsonno.com/blogs/sleep/the-effects-of-eating-in-bed - Improving Lives Counseling: The Mental Health Benefits of Showering and Bathing
https://improvinglivescounseling.com/the-mental-health-benefits-of-showering-and-bathing