Holistic Hygiene Rituals


During puberty, our hormones go through a major growth period that changes the way we need to attend to our hygiene. Supporting this time with proper self-care and self-love sets the stage for lifelong habits. Routines that we implement into our daily life maintain cleanliness, prevent sickness, and sustain health while becoming our sacred hygiene rituals. Implementing these daily practices helps to balance body odor, sweat, and oral cleanliness.  

The following lifestyle practices promote healthy hygiene.


BATHE DAILY to remove bacteria and dried sweat from the skin. Dry sweat on the skin can cause odor and acne to occur, so bathing daily, after a workout or more frequently on a hot day may be necessary. Be sure to properly wash your private areas and armpits thoroughly.Use an organic, non-harsh body wash such as Dr. Bronner’s Organic Pure Castile Liquid Soap.

You can also use a loofah once or twice a week all over the body to remove dead skin cells or create your own body scrub at home: combine ½ cup of coconut sugar with 3-4 tbsp of almond oil, coconut oil or any oil of choice. Massage onto warm, wet skin in the shower after you have washed your body. Rinse & Viola!

STAY HYDRATED throughout the day in order to ward off bad breath. When the mouth lacks moisture, saliva production is decreased, ultimately increasing the risk of odor-causing bacteria to develop.

Drink water first thing when you wake up, as dry mouth is common upon arising. Consume half your weight in oz periodically throughout the day to stay hydrated. Drink water from a glass bottle and opt for filtered or spring water as often as possible. Avoid plastic water bottles as they wreak havoc on hormones.

TONGUE SCRAPING is a method frequently used in Ayurvedic practice in order to remove bacteria from the tongue. This practice is most often used for bad breath. By using a tongue scraper, you will help to remove a buildup of toxic residue that simply brushing your teeth cannot cure.

How to: Once you have purchased your tongue scraper, rinse it with warm water. Stick your tongue out and look for a white coating (usually located at the back end of the tongue), as this is where you will want to concentrate. Gently scrape your tongue by holding onto the handles and scraping towards the tip of your tongue. Quickly every morning + night is enough. You can buy a copper tongue scraper at your local health food store or online.

OIL PULLING is another way to extract bacteria from the mouth, which ultimately increases oral health. The antibacterial, antiviral, and antifungal components of coconut oil will help to pull out any unhealthy microbes that may be hiding in your teeth and gums.

How to:Put 1-2 tbsp of organic coconut oil in your mouth. You can also add a drop or 2 of clove or mint essential oil to help freshen the breath. Swish this in the mouth for 5--20 minutes. Once done, spit the oil into the sink – DO NOT SWALLOW! Oil pull 2-3x/week in the morning before you drink or eat.

DEODORANT. Deodorant often contains harmful chemicals such as aluminum and parabens that can cause an array of health issues. The underarm region, having a large surface area of sweat glands, absorbs all of these chemicals and can create issues within the body. Deodorants on the market that contain these chemicals can also be counterproductive and cause more odor. Making your own deodorant is more cost effective and will benefit your body. If you are unable to make your own, there are many natural deodorants on the market that do not contain aluminum. Look at your local health food store for great options!




o   3 tbsp coconut oil

o   3 tbsp baking soda

o   2 tbsp shea butter

o   2 tbsp arrowroot

o   Desired essential oils (sandalwood, geranium &  lavender are great options)



o   Combine the shea and coconut oil in a quart size glass mason jar with a lid and place this in a small saucepan of warm water until melted.

o   Remove from heat and add baking soda and arrowroot.

o   Mix and add essential oils. {We love Floracopia}

o   Let it harden before use; you may stick in the fridge to speed up the process.


AVOID EXCESS PROCESSED/HIGH-SUGAR FOOD. High sugar foods can cause an array of health issues, but in terms of excess sweat, these foods are high in chemical toxins and can aggravate sweat glands. Excess processed food also contributes to an overgrowth of yeast in the body. Pre-made, packaged, and frozen food items can all cause excess yeast & sweat production. Sweet baked goods, candy, and soda are other sugar culprits. These contribute to an acidic environment in the mouth and body, increasing bacteria and inflammation. High sugar foods can also cause cavities and decrease oral health and hygiene.


PICK YOUR PROTEIN WISELY. Protein is especially important during puberty, as this is when most teens are growing substantially and need good protein sources to help build strong bones and muscles.

Though protein is necessary for overall development, an excess of certain amino acids may cause body odor. Carnitine in particular (in beef and pork) can often create residue in the gut, ultimately emitting a fishy odor. Consume protein sources that are organic and fresh, most often and opt for leaner sources like turkey, chicken, eggs, salmon, beans and nuts/seeds.


REMOVE EXCESS CAFFEINE FROM YOUR DIET. Caffeine is a stimulant; therefore, it will speed up all body processes, including your sweat glands. It also inhibits proper detox mechanisms, slowing the toxic clearance process. Coffee, energy drinks, and chocolate all contain caffeine. There are many caffeine substitutes, such as dandelion tea, that give you the same taste of coffee without the side effects.

Supportive Supplements


Probiotics provide the body with beneficial bacteria and will boost intestinal flora quality. In turn, this will help you digest nutrients properly, nutrients that your body may be craving or deficient in. Often times, when a white coating on the tongue occurs, this can be due to digestive issues or candida overgrowth. Taking a probiotic daily can aid in digestion and balance the body’s pH.

General Dosage: 10 billion CFU’s/day with food. You can purchase a good quality probiotic supplement at your local health food store in the refrigerator section.


Chlorophyll is the green pigment in all of our green foods. It is essential for photosynthesis, allowing plants to absorb energy from the sun. It promotes detoxification within the body, cleansing toxins from the bloodstream. An unhealthy colon in need of excretion and detoxing can cause symptoms such as bad breath, which is why chlorophyll is often used for oral health and reducing foul breath. It also contains antibacterial and anti-inflammatory properties, reducing the imbalance of bacteria in the mouth and body organs.

General Dosage: 1 tsp/day in water or 100mg 3x/day after each meal.

B Complex

Often times, excessive sweating and odor is due to a hormonal imbalance. Taking a B complex will balance hormones and benefit the body’s endocrine system, which is likely to also be imbalanced and causing issues internally. B vitamins can also reduce stress within the body, which can be contributing to the body producing excess sweat.

* Consult with a holistic practitioner prior to taking b vitamins.

Vitamin C

Vitamin C is not only beneficial for boosting the immune system, but it is also needed in order to detoxify the body. In a healthy body, toxic build up is pushed through elimination channels, and when this happens, we often tend to sweat less because our body isn’t as in need of this sort of elimination. Adequate vitamin C levels will prevent excessive sweating and promote detox within all body organs.

Helpful Herbs


Native American people have medicinally grown and used goldenseal for centuries. This herbal remedy contains a triple threat compound called berberine, which has antibacterial, antiviral, and antifungal properties. That being said, goldenseal is believed to ignite immunity and has been used to treat gingivitis as well as strengthen gum tissue through its astringent properties.

How to Use: Goldenseal root tea can be brewed & used as an all natural mouthwash or gargle. Make a fresh batch every morning using 1-2 tbsp of fresh goldenseal root infused into boiling water for 10 minutes or make the night before. Use this tea once in the morning and once before bed as an alternative to mouthwash. This will freshen your mouth, enhance immunity and balance the bacteria within the mouth. You can buy goldenseal root at your local health food store or through an online reputable retailer such as Mountain Rose Herbs.



Lavender is commonly used to aid in relaxation and to reduce feelings of anxiety, though it can also be used to reduce body odor. Lavender is naturally antibacterial and extremely aromatic, so frequent use can reduce bacteria and kill foul smell over time. Lavender will lower the skin’s pH and eliminate bacteria from thriving.

How to Use: Lavender essential oil can be added to a bath or applied directly to the underarm. Add a few drops of lavender essential oil to 1 cup of distilled water and keep this mixture in a glass spray bottle. Apply the mixture to your underarm area once a day to reduce sweat and odor.  


Milk Thistle

Milk thistle is traditionally used to promote and ignite the body to naturally detox by balancing the liver. This will promote the flush of toxins within the body, which can often contribute to excessive odor, sweat, and bad breath. By supporting the liver, our bodies will function optimally and process toxins more effectively, decreasing bacteria build up.

How to Use: Milk thistle can be consumed as a tincture. Take 1-2x per day in the evening Until symptoms subside.



Rosemary can be used in a bath or applied to the underarm to reduce sweat gland overproduction and odor. Rosemary is an excellent antibacterial, so is a wonderful option to try reducing excess sweat and odor.

How to Use: Fresh rosemary tea can be added to a bath or applied directly to the underarm. Make a fresh batch every morning using 1-2 tbsp of fresh rosemary root infused into boiling water for 10 minutes. Add this to a warm bath before bed or when best convenient. You can also add a few drops of rosemary essential oil to 1 cup of distilled water and keep this mixture in a glass spray bottle. Apply the mixture to your underarm area once a day to reduce sweat and odor. A batch of rosemary tea can be stored for 24 hours. You can buy fresh rosemary at your local health food store or through an online reputable retailer such as Mountain Rose Herbs.