In recent years, wildfires in the western U.S. have grown larger and more intense, stoked by factors like climate change and the build-up of dense trees and dry brush from past fire suppression. These powerful blazes generate smoke that can travel hundreds of miles, compromising air quality in distant towns and cities. California’s Park fire, which began on July 24 and exploded into the fourth largest in the state’s history, sent smoke to neighboring western states. In 2021, smoke from Western wildfires made it all the way across the country, and according to , one in seven Americans were impacted by wildfire smoke in 2020.

Is Wildfire Smoke Bad for My Health?

Persistent smoke pollution is a public health threat, with numerous impacts to our minds and bodies. Tiny soot particles are capable of breaching the barriers of the lungs and skin, and can cause wide-ranging damage. One recent not-yet-published study announced at the Alzheimer’s Association International Conference even found an increased risk of dementia in older adults affected by wildfire smoke.

“Air pollution that comes from wildfires affects every organ in our body,” says Aaron Bernstein, director of the CDC’s National Center for Environmental Health. Here’s an overview of the concerning health effects researchers have uncovered so far.

What Are the Health Effects of Breathing in Wildfire Smoke?

Lung and Heart Damage

Wildfire smoke contains fine particulate matter, called PM 2.5, which poses a risk to our lungs. (Other forms of combustion, including gas- and diesel-powered car engines, also produce PM 2.5.) These tiny smoke particles, which include soot and a variety of chemical compounds, are 2.5 micrometers in diameter or smaller. More than 30 could fit across a single human hair.

Their miniscule size is precisely why they’re dangerous. As many studies focused on air pollution from burning fossil fuels have found, fine particles can fly past the body’s respiratory defenses deep in the lungs, where they can cause serious damage.

Wildfire smoke exposure is . Recent studies have linked it to increased like asthma, chronic obstructive pulmonary disease, bronchitis, and pneumonia. Smoke exposure is also correlated to a higher risk of early death and cardiac issues, including stroke and heart failure.

Even fires hundreds of miles away can trigger acute health concerns. In on Colorado’s Front Range, researchers found smoke from long-distance fires tended to result in more hospitalizations than local ones. Sheryl Magzamen, lead author and epidemiologist at Colorado State University, believes this could be because people tend to be more aware of nearby fires and are therefore more likely to take protective measures. Another possible reason is that as smoke ages, its chemistry changes in a way that causes a stronger inflammatory reaction in the body. When organic airborne pollutants react with sunlight, sometimes they form secondary compounds that are more toxic when inhaled. But research on the toxicity of aged wildfire smoke is limited, Magzamen says.

Fires also launch live microbes into the air. The air above wildfires is like a bubbling pot, lifting up fungi and bacteria and sending it high into the sky, says Leda Kobziar, a wildland fire scientist at the University of Idaho. Kobziar has found that the concentration of microbes in smoky air can increase to . Some of the fungi in smoke include known allergy-causing organisms, but more research is needed to determine whether the microbes could cause respiratory infections in people living near a fire.

Inflammation and Increased Infections

The tiny particles in smoke also set off an inflammatory response in the body, which weakens its defenses to other infections. This effect has long been demonstrated for urban air pollution, and researchers are now finding that it also holds true for wildfire smoke exposure. In , researchers performed a statistical analysis using data on fine particulate matter levels and weekly flu cases in Montana from 2010 to 2018. They found that the more wildfire smoke a person inhales over a summer, the greater their chances of contracting the flu the following winter. Particles from smoke also seem to exacerbate the transmission and mortality rate of COVID-19. One study estimated that in 92 counties in Oregon, California, and Washington in 2020, wildfire smoke resulted in an .

There’s also growing evidence that particulate matter in wildfire smoke might be . Especially when a massive blaze ignites buildings and cars, the resulting smoke often contains toxins like lead.

Pregnancy Risks

Tiny smoke particles can even impact the womb. In a study of hospitalizations near the 2018 Camp Fire, a week of heavy smoke exposure was linked to . “When you get the days that are much worse [for smoke], even a few of those days can have really large impacts,” says Sam Heft-Neal, a researcher with the Stanford University Center on Food Security and the Environment. He adds that while the study was the first to link wildfire smoke to pregnancy risks, other research has established a connection between particulate matter from other sources and preterm births. Another study of newborns in Brazil, , linked exposure to wildfire smoke during pregnancy to low birth weights.

If smoke is bringing pollution to the “unhealthy for sensitive groups” Air Quality Index range (101 to 150), Heft-Neal suggests that pregnant people consider precautions like staying inside or wearing an N95 mask outdoors.

Itching and Irritated Skin

When ash from the Camp Fire rained down 175 miles away in San Francisco—a city that normally enjoys fresh, seaside air—dermatology researchers wondered whether the sudden blast of soot would have an impact on skin. In an analysis of more than 8,000 clinic visits for eczema and itching (during the Camp Fire and during a previous year when the air was clear), the team found that smoke sparked an . Clinics also saw increases in visits for itching—up 80 percent for children and 30 percent for adults. “The effect is immediate and it’s kind of severe,” says senior author Maria Wei, a dermatologist at the University of California, San Francisco.

The findings suggest that brief periods of smoke can be enough to disrupt our largest organ. Even people without an eczema diagnosis—a condition in which the skin barrier may not function effectively—experienced irritation. That could mean that either the wildfire smoke is unmasking previously undiagnosed skin disease, or that smoke can even affect skin that doesn’t have a deficiency in its barrier, Wei says.

While there hasn’t yet been research specifically testing interventions for skin health and smoke, Wei says that wearing long-sleeved clothing and applying emollients may help.

Poor Mental Health

Smoke particles can be directly toxic to the brain. on urban particulate matter pollution indicate that long-term exposure to PM 2.5 can lead to cognitive effects, including increased risk of neurodegenerative conditions like Alzheimer’s, Parkinson’s, and multiple sclerosis. And recently, researchers reported that wildfire smoke is linked to than other types of pollution, based on air quality data and the health records of more than one million Californians ages 60 and older.

Smoky weather can also spike anxiety and depression. “On air pollution days, we see evidence that people who have mental health symptoms, may be more likely to have more severe symptoms,” Bernstein says. There hasn’t been much research specifically on wildfire smoke, but found that even people who didn’t directly experience losses from the Camp Fire reported a significant increase in symptoms of PTSD, anxiety, and depression. It’s unsurprising that mental health would decline in the immediate aftermath of a fire, but “when one sees these symptoms six months out, it really becomes more of a disorder,” says author Jyoti Mishra, a neuroscientist at the University of California, San Diego.

How Can I Stay Safe from Wildfire Smoke?

While these findings are worrisome, public health researchers still have limited information to go off of. People with respiratory conditions like asthma and COPD are more likely to experience impacts from smoke exposure, and other factors like age and fitness can also influence the effect of smoke. But, especially for people who are generally healthy, it’s hard to say what the cut-off is for air quality that you can, say, run in without having to worry about toxic particles lodging in your lungs. “Do I not run at all? Or do I just make my run shorter? 
 At this point, we don’t have really strong quantitative answers for that,” Magzamen says.

Check the Outdoor Air Quality—and Check in with Yourself

A good place to start, though, is simply making a habit of checking the air quality during hazy summers, she adds. Limiting outdoor activity on days when AQI levels are above the “moderate” category can reduce your exposure, but ultimately the trade-off between exercise and smoke exposure depends on the individual. “You have to pay attention to yourself,” says Matthew Strickland, an environmental epidemiologist at the University of Nevada, Reno. “There’s some people who can do vigorous exercise on an orange day and not feel any worse for it. And there’s other people that go out and they can really feel it in their lungs.”

Choose Shorter or Less Vigorous Activities

If you’re keen to go outside, you can reduce smoke risks in a few ways. Consider how many particles you’re inhaling over the whole day, says Michael Koehle at the University of British Columbia, a kinesiologist who has prepared . A long day hike might not have you breathing as hard as stair interval training, but you will inhale a lot more smoke particles than you would in a 30-minute workout.

Consider an Air Purifier

Also consider your indoor air quality; especially if you spend most of your day inside, you may be unwittingly exposed to more smoke indoors than outside over the course of the day. Using an air purifier in the room you spend the most time in can significantly reduce how many soot particles you inhale.

Manage Other Physical Stressors, Like Heat—and Bring a Mask

Heat adds stress to your body, so—assuming the smoke levels are about the same over the day—a morning outing is a safer bet than a midday one, adds Strickland. Heat is also problematic because it increases the formation of ozone air pollution, adding to the health risks of smoky air. A well-fitting N95 mask will also effectively filter out smoke particles.

That said, once the air quality moves into the “very unhealthy” and “hazardous” categories, the benefit of exercise is likely outweighed by the risks of smoke, says Strickland. The NCAA also has advice for .

Support Policies that Mitigate Wildfires

Medical professionals might also have a role to play in limiting smoke’s health impacts. Raj Fadadu, a medical student at UC San Francisco who led the skin disease study, says doctors need to be comfortable advocating for climate policy and talking to patients about climate change. “That’s one of my aspirations as a future physician: to be able to have dialogue with patients about the climate crisis, not only how it’s affecting their health, but different actions that they could take with regards to sustainable living practices to mitigate the crisis.”

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Climbing helmets were once cumbersome and uncool, and it was thought that with proper technique, you could avoid having to wear one if you climbed carefully enough and avoided an upside-down lead fall (newsflash: even careful climbers have found themselves dangling heels over head). With today’s helmets, however, there really aren’t any excuses for not wearing one. They’re so lightweight and low-profile that you often forget there’s one on your head. “For me, a good helmet is like a safety blanket,” one of our testers noted. “It gives me the confidence I need to rip the heck out of a climb without soiling my diaper.” We put seven of the year’s newest climbing helmets through their paces—these are the three that stood out as the best of the batch.

Winners at a Glance

Black Diamond Vapor

Edelrid Zodiac 3R

Trango Halo

How We Test

Number of Helmets: 7

Number of Testers: 7

Total Number of Pitches Climbed: 119

Total Vertical Feet Climbed: 10,760

Range of Temps Climbed In: 40-80Âșčó

Range of Head Circumferences: 54-60cm

Number of Times We Were Grateful for Head Protection: No major incidents; but we’re happy to be protected every time we go out.

We recruited climbers in Reno, Nevada as well as Climbing magazine staff in Boulder, Colorado to put the newest climbing helmets on the market through their paces. Our test crew included climbers with varying head shapes and sizes—one tester even wears kids helmets sometimes. Testers hopped on routes of all types, from single pitch sport to multi-pitch trad in Lake Tahoe, the Eastern Sierra, Boulder, and Yosemite. They tracked how many pitches they spent wearing the helmets, while keeping notes on how breathable, comfortable, adjustable, and functional each helmet proved to be.

Meet Our Lead Tester

Our category manager is Ula Chrobak, a freelance journalist and climber of 12 years. Based in Reno, Nevada, she has access to some of the country’s best granite—from Donner Summit to Tuolumne Meadows. She’s also part of a network of multi-sport adventurers, which she tapped into to take the helmets out on their journeys. That means the helmets went through the wringer—one tester, Peter Throckmorton, managed to rack up 33 pitches in two weekends.

The Reviews: The Best Climbing Helmets of 2023

Black Diamond Vapor ($140)

Weight: 186 g (S/M) / 199 g (M/L)
Size: 53-59 cm (S/M)/ 58-63 cm (M/L)
Construction: Softshell
Pros: Lightweight; Breathable
Cons: Strap system irritated ears of one tester; One tester with a 54-centimeter head circumference found the S/M too big

Black Diamond’s updated Vapor is one of the lightest helmets on the market, which takes away the biggest excuse climbers have to not protect their noggins. The 18 triangular cutouts provide superior breathability, with one tester, Anthony Walsh of Climbing magazine, finding it comfortable enough to wear on 12-mile glacial approaches in British Columbia. Despite it being an ultra lightweight foam construction helmet—and thus generally more fragile—another tester, Nathaniel Dray, noted that after tripping and falling backwards onto the helmet attached to his backpack, it only had a small dent in the polycarbonate crown. Walsh liked that the bright red color option stood out in photos, and both testers thought it was stylish. No trade-offs between good looks and safety here.

Bottom Line: A lightweight helmet for any climbing adventure, though, as with any foam helmet, extra care is needed to keep it in good shape.

Eldrid Zodiac 3R ($85)

Weight: 370 g
Size: One size, 55-61 cm
Construction: Hybrid
Pros: Durable; Comfortable; Easy to adjust
Cons: Only comes in one size; Our tester with a 54-centimeter head said it fit her head awkwardly

The new 3R looks surprisingly sporty for a hardshell helmet, with black and green colors, angular design, and a lower-profile fit to the previous Zodiac. It’s also ten grams lighter. One tester noted that the wheel adjustment at the back is intuitive and the buckles are nice and snappy. But what’s most unique about the 3R is that it’s made entirely of recycled materials—in fact, the polyamide shell is sourced from rope production leftovers. Overall, it’s easy to wear, easy on the eyes, and easy on the environment. That said, the one size might not fit everyone.

Bottom Line: A solid option for a durable, long-lasting helmet that gets extra points for its impressive sustainability chops.

Trango Halo ($100)

Weight: 220 g (S/M), 225 g (L/XL)
Size: 48-56 cm (S/M), 54-62 cm (L/XL)
Construction: Hardshell
Pros: New S/M option accommodates smaller heads; Comfortable; Good ventilation
Cons: Magnetic buckle can be fussy

This season, Trango added another size option to the Halo lineup. The new small-medium comes in a trendy lavender color and was a hit with our tester, Natalie Bladis, who thought it was the best fit she’s ever found for her small, 54-centimeter head. “I loved it, it’s the only helmet I’ve tried that is more comfy than my Smith cycling helmet.” However, she found that the magnetic chin clasp was tricky to undo one-handed. Still, the hardshell helmet performed well on the wall, providing Bladis peace of mind on a traverse pitch directly below a roof on the Jelly Roll Arch at Donner Summit. “I was super grateful to have a well-fitting, lower-profile helmet as I crouched below the roof traversing,” she said.

Bottom Line: A lighter-weight hardshell helmet that’s comfortable, yet more durable than soft foam helmets. The new S/M offers smaller sizing than some other helmets.

How to Buy

Hardshell vs. Softshell

The main two categories of climbing helmets are hardshells—with a foam core that’s fully wrapped in a layer of hard plastic—and softshells—which are mostly foam to shed ounces. While they can weigh about half that of hardshells, softshells tend to be more sensitive to abuse. Meanwhile, a hardshell is tougher and generally lasts longer, but can feel heavier and may get sweaty on hot days if the venting system isn’t well designed..

Budget and Weight

The main buying considerations are your budget and how you intend to use the helmet. Hardshells start around $60 and can be thrown around the crag, while softshells are generally more expensive and require some extra care. While you can use either type for your preferred style of climbing, softshells really shine where weight matters—long alpine days or projecting sport routes at your limit.

Feature Set and Fit

Other aspects to keep in mind: the presence of headlamp clips for climbers that start early or stay out late, how the helmet fits over a beanie for climbing in cold temps, and of course, whether it’s the right shape and size for your head.

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When CC Carson moved to Missoula, Montana after finishing her master’s degree in 2017, she finally had the time and money to adopt a dog, so she started searching. Carson was drawn to Moose—a 30-pound black and brown mixed breed with short, corgi-like legs—when she noticed he didn’t bark at her from his kennel. When she took him outside, he charmed her by wiggling around on his back in the grass. The staff mentioned that he hadn’t gotten along with another potential adopter’s dog, but Carson didn’t think this signaled a larger problem.

A month after adopting Moose, Carson took him on a popular local trail that winds through a canyon. When other dogs approached Moose on the narrow path, he grew tense and started barking in a shrill, screaming pitch. Carson ended the hike in tears. She tried taking him on a few more hikes, but Moose’s behaviorÌędidn’t improve. In an outdoorsy town surrounded by dog-friendly trails, she couldn’t take her new companion outside without him having a meltdown.

Carson confronted a challenging reality—she had a reactive dog. And she’s not alone in having her dreams of an adventure buddy stymied by explosive behavior. Reactivity, especially on walks, can be shocking, embarrassing, and even scary for owners, and it is a common reason for seeking professional help. Fortunately, most dogs can learn calmer habits and live peacefully with their humans.

While there isn’t a universal, scientific definition, dog-behavior experts describe reactivity as a pattern of strong, emotional responses to something in the environment, often other dogs, or people,Ìębikes, cars, or loud noises. In short, the pup overreacts to everyday stuff, usually with tense body posture accompanied by barking, lunging, and growling.

What Is A Reactive Dog?

Dog–behavior professionals started using the term “reactive” some 15 years ago, partly because the word “aggressive” seemed too narrow a description for many behaviors they were observing, says Grisha Stewart, a dog trainer and owner of , a collaborative online dog school. Plus, owners understandably don’t want to label their pet as aggressive, especially if they don’t have a history of biting.

While reactivity looks like aggression, experts believe that only a tiny portion of reactive dogs are motivated by a desire to pick a fight, says Kristina Spaulding, an and training consultant in New York.

Why Dog Reactivity Happens

Many reactive dogs are actually acting out of fear, adds Michele Wan, an applied animal behaviorist in Connecticut. Their outbursts are an attempt to ward off the dog, human, or object freaking them out—they are essentially yelling, “go away!”

Reactivity can also be caused by frustration, explains Spaulding. Some dogs play well with others when running free, but suddenly become barking beasts when attached to a leash. These dogs often just want to say hello, but become so frustrated by the leashÌęthat they throw a tantrum. The frustrated canines are struggling to regulate their emotions and might have other impulse control problems such as an inability to relax at home. It’s also possible that a reactive dog is feeling mixed emotions—they might be scared and excited at the same time, for example.

As for why some pups have this problem and others don’t, dog-behavior experts say it’s usually a mix of genetics and life experiences. Some breeds just have more skittish or excitable temperaments. Poor breeding practices that don’t screen for health and temperament issues might also be problematic. Even maternal stress can have a strong imprint on a puppy before it’s born.

Socialization Is Key

In early life, it’s crucial for puppies to have positive experiences in a variety of settings. This type of exposure can set a dog up to be more confident, friendly,Ìęand resilient the rest of their life. In fact, many shelter dogs are not nervous as a result of abuse, but due to a lack of early socialization. Safe, supervised play as dogs go through adolescence can help them learn canine social skills, Spaulding adds. “We know from other mammals that play with peers—same age individuals of the same species—is critically important during adolescence.”

The Rise In Reactive Dogs

Some trainers report an increase in reactivity cases following the surge of pet adoptions during the pandemic. “I believe reactivity issues, along with basically all other dog behavior issues, have been more prevalent recently,” wrote Aaron Texiera, an applied animal behaviorist in California, in an email. Not only did dog ownership increase, but housebound pandemic puppies may have missed out on crucial exposure to the outside world. Stewart and Spaulding said that they’ve observed cases increasing over the last 20 years, but added that there’s no way to know for sure; for example, it might simply be that more people are willing to hire professional help for their dog than before.

Dog Reactivity Depends on the Environment

Our heightened expectations for dogs may also be contributing to behavior challenges. Today, we expect dogs to lay quietly at our feet at the coffee shop, office, and brewery. Dog ownership has increased, as well, creating a busier and barkier environment. Being constantly attached to a six-foot leash, too, can create extra tension—a fearful dog doesn’t have the option of creating distance, for example, and when panicking may resort to “fight” instead of “flight” response.

In other words, reactivity is subjective. A dog happily roaming a ranch in the country might become an anxious mess on a tight leash in the city. While a suburban canine might get along fine in their day-to-day life, settling at a busy restaurant might be asking too much. It’s hard to be a dog in a human-dominated world.

Regardless of its particular emotional undercurrent, reactivity is stressful for dogs and their owners, and it rarely resolves without any intervention. Fear-based reactions tend to be self-reinforcing: if the dog barks at another dog across the street and that dog walks away, the barking dog feels like their behavior worked because it created distance. Reactivity can also be a : lunging dogs can injure fingers, wrists and shoulders at the other end of the leash—strong dogs can even bring owners crashing to the ground.

For dogs regularly having outbursts, experts say the first step is to reduce rehearsal of those behaviors. At least initially, it can help to move walks to less crowded times and areas. Find places to exercise where the dog can be far enough from stressful things that they aren’t melting down. A narrow hiking path with off leash dogs and blind corners is a no-go because it’s too unpredictable, says Wan.

In addition, teaching dogs skills like an emergency u-turn cue can prevent them from getting overwhelmed in tighter spaces. “Avoid interaction with whatever is upsetting the dog, whether it’s another dog or a person, whatever it is, except when you’re actively working on a behavior modification session,” says Wan. Settling into a routine of exercising at off-peak times or quieter places can be enough for some dogs and their owners to live peacefully.

Reactive Dog Training Tips

To reduce reactivity, dogs need careful training.ÌęHere’s a basic outline of what that looks like.

Consult a Professional Dog Trainer

While the basic training steps are straightforward, there are many small but consequential details involved in a training plan. Working with an expert, such as a certified or , can accelerate a dog’s improvement.

A typical session consists of a set up where the dog can observe whatever they overreact to at a distance, far enough where the dog won’t freak out. This allows them to gradually grow more relaxed. Trainers often use treats and toys to reinforce calm behavior and form positive associations with the stressor. In Stewart’s , the reactive dog explores an area on a long leash, with whatever triggers the dog (for example, another dog) in sight, so the reactive dog can observe it and then continue sniffing and moving freely. “It’s like a mindfulness exercise, really, and mindfulness is medicine for all reactivity in dogs or people,” says Stewart.

Use Rewards, Not Punishment

What doesn’t work for reactivity is punishment, experts say. Camille Ward, an applied animal behaviorist in Michigan, said many clients come to her after unsuccessfully using a prong or shock collar to try to change their dog’s behavior—often at the advice of a trainer ( in the unregulated industry). While these tools can quiet a dog down, they don’t improve how they feel about a situation. Several studies have connected the use of punishment with . “The dog thinks: every time I see something I thought was scary and dangerous, it’s confirmed, because my owner attacks me,” says Ward. “We’re potentially fueling the underlying flames of aggression.”

Train In Quiet, Wide-Open Spaces

Ward helped her own rescue Doberman, Jimmy, recover from fear-based aggression. She started working with him in an open field, 50 yards away from other dogs and people, armed with his favorite squeaky ball and bits of steak. Over the course of a summer, she was able to walk him in the neighborhood without reactions. She’s never seen a case where a committed owner following a training program was not able to help their dog improve.

Keep Expectations Realistic

However, improvement is not the same thing as a do-anything dog. While Jimmy now accepts visitors in the house with careful introductions, he will never be a therapy dog, Ward says. She emphasizes that training is about helping a dog be the best version of themself.

The Bottom Line: Most Reactive Dogs Can Improve

To help Moose, Carson became a self-described mapping nerd to find places where Moose could enjoy nature without distress. Sometimes that included logging areas—not the prettiest places, but at least Moose could roam in peace. She cited these remote hikes as crucial opportunities for Moose to decompress, giving him the capacity to handle more stressful environments. Separately, she gradually trained Moose to respond more calmly to the sight of dogs, using positive reinforcement techniques such as pattern games—sometimes when a dog passed nearby, she would count “one, two, three,” tossing Moose a treat on every “three,” a predictable rhythm that helped him relax. Medication—fluoxetine, or Prozac—also reduced his tendency to panic. ÌęOver time, Moose was able to pass dogs on city bike paths without reacting. He even made dog friends.

Carson says she is grateful for her time with Moose, who developed cancer and was put down last year. Their time together taught her patience, both for Moose and herself, and a keen ability to read dog emotions—skills she might not have otherwise learned. While the process is challenging, “your dog is not giving you a hard time,” she says. “They are having a hard time.” Starting from that place of empathy, she helped Moose be the best version of his anxious doggy self.

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A few months ago, my partner and I went cross-country skiing in the Tahoe area. We brought our dog, Halle, a border collie and German shepherd mix. She quickly got used to the strange sticks attached to our feet and trotted alongside us. While other dogs on the trail were off-leash, ours was clipped into a long line to keep her safe and out of the way of other skiers.

At one point we stopped to let a skier-dog duo go by, but the dog locked eyes with Halle and stalked toward her. He was somewhat crouched and his body was stiff. This was a red flag to me, but the owner didn’t call back or leash the dog. When he reached Halle the two started fighting and the owner had to pry his dog away.

This was a bummer for many reasons, but one is that it would have been avoidable if the owner had read his dog’s body language. That dog did not look like he just wanted to say hi! But the owner either didn’t notice or wasn’t concerned enough to do anything. (I did hear him yelling at his dog after, which can actually make your dog more aggressive because they will associate other dogs with you being angry at them.)

That man is not an anomaly. We’ve lived alongside domesticated canines for thousands of years, but we still suck at understanding their communication. Even longtime dog owners sometimes wildly misunderstand their companions. The good news is that we can develop safer and happier relationships with our pups if we brush up on their body language.

Dogs Have Many Feelings

Dogs experience a range of emotions not unlike our own. They have a “very similar neural anatomy, in terms of their brain- and neuro-chemistry, as we do,” says Vanessa Spano, a veterinarian with Behavior Vets in New York City. That’s why pups with behavioral problems are prescribed a lot of the same meds we are, including drugs with the same active ingredients as Prozac, Zoloft, Paxil, and Xanax (but please note many human meds are not safe for dogs). Dogs can feel happy, content, excited, anxious, or panicked. They are even capable of conflicted emotions: enjoying a situation while also being apprehensive about it, adds Spano.

These emotions are often expressed subtly through bodily cues before the dog vocalizes or acts out. “Dogs literally wear their emotions on their body, so there are lots of cues about how they’re feeling, if we’re good observers,” Alexandra Horowitz, an author and dog cognition researcher at Barnard College, wrote in an email.

Reading a Dog’s Emotions Is Harder Than You Think

Trouble is, we’re not always good observers. In , 92 participants watched short clips showing pairs of dogs, humans, or macaques interacting with each other. They were instructed either to categorize the interactions as neutral, playful, or aggressive, or to predict the outcome of the interaction.Ìę Participants fared the worst for dog-on-dog aggression—they failed to identify an aggressive context as well as predict an aggressive outcome. In fact, participants’ performance was worse than if they had made completely random guesses, suggesting they were biased toward assuming dogs are not acting aggressively. (That said, they fared better at identifying playful or neutral interactions).

And it doesn’t necessarily matter if the human observers are dog owners. In , participants all fared poorly on predicting aggressive canine outcomes whether or not they reported having experience with dogs. But dog owners also reported being more confident about their (often wrong) predictions.

I’ve been an overconfident dog person before. A few years ago, I was climbing outside and someone in our group brought her sensitive border collie. She very clearly told us not to touch the dog. But at one point during the day, she was climbing and I noticed the border collie was tangled in her leash. Thinking that as a “dog person” the dog would instinctively trust me, I gently lifted her paw to untangle the leash, and without even a warning growl she chomped on my arm, leaving a bruise.

“Just having a dog is not enough,” says , coauthor of the studies and comparative psychologist leading the DogStudies Lab at the Max Planck Institute in Germany. “Dog owners simply underestimate aggression.”

Spano sees many clients who report a similar story: their dog had a wagging tail and was pulling toward a new dog while out for a walk. After their dog reached the other dog, though, they suddenly snapped and started barking or snarling. Tail wags are often misunderstood; wagging by itself just indicates interest. In fact, Spano says fearful dogs often pull toward the source of their anxiety because they feel the need to investigate it.

Tips for Deciphering Dog Body Language

So how do we get better at body language? Experts say that part of the problem is that we tend to look at dog body parts in isolation—just their facial expression or just their tail. But looking at the whole canine offers a clearer view into their feelings. “The key is to look [at] all parts of the body: if a dog’s ears are folded back against their head and their tail is wagging loosely and high, that’s a sign of pleasure or happiness. But the same ears with a tail that’s hanging low between the legs, wagging quickly, is probably on a nervous or worried dog,” said Horowitz.

Signs a Dog Is Happy and Relaxed

Happy dogs are loose and wiggly. Their muscles and overall posture appear relaxed and noodley, as opposed to forming a straight line from nose to tail. Their mouths are often open and their eyes are soft. Ear position meanings can vary by breed, but in general a relaxed dog’s ears are neither pointing forward alertly nor pinned back; instead, they sit in an in-between neutral position.

And while, yes, a wagging tail can be part of a contented expression, be careful. The tail should be waving loosely in sweeping arcs, and not held very high or low. Some research even suggests , while unsure wags trend toward the left.

Signs a Dog Is Anxious, Aggressive, or Uncertain

Before dogs cower, bark or snap, they generally show many quieter signs of discomfort. Some of the first signs of distress include yawning, lip licking, and raising a single paw. Consider these in context, though: if your dog just woke up from a nap, they are probably not yawning to cope with anxiety.

When the stress-causing trigger is closer, dogs’ bodies will become stiff and stand in a straight line from nose to tail. They may turn away from the trigger, or become fixated and stare. Their tails and hair on their back—hackles—might rise up. A low wagging or tucked tail also suggests fear.

Remember: Ask for Consent

Even when facing a dog who’s wiggly and wagging, it’s best to ask for permission—from both the owner and the dog—before interacting with them. For petting a dog, Spano recommends a consent test: pet for a few seconds, then stop and see if the dog still looks receptive. If they are turning away, tense, or just don’t seem interested in you, leave them alone.

If you’re the owner of a fearful or sensitive pup, don’t be afraid to tell strangers no when they try to pet your dog or introduce them to their dog. “You know your dog the best,” says Spano. “If you feel that your dog is not enjoying the situation, advocate for the dog—it doesn’t matter what the other person thinks.”

The post People Are Worse at Reading Dogs’ Body Language Than They Realize. Here’s What the Experts Say. appeared first on șÚÁÏłÔčÏÍű Online.

After over a year of the pandemic, it’s no surprise that many of us are in . But not only our minds have been affected—the many months we’ve spent cooped up indoors have also had an undeniable impact on our bodies. (As anyone who has been working from their closet or kitchen table can attest.) We spoke to several doctors about the aches, pains, and irritations that our bodies have developedÌęduring this period of isolation. If you’re hurting and hobbling as you re-emerge into society, you’re not alone. Here’s a survey of the damage, along with some potential remedies.

Broken Toes and Aching Feet

For many of us, more time at home meant more time spent barefoot or wearing only socks. And the longer that our little piggies are exposed, the greater the odds of a painful crash into furniture. “By far, the one thing that has really skyrocketed at foot and ankle clinics in terms of numbers is toe injuries,” says Ettore Vulcano, an orthopedic foot and ankle surgeon at Mount Sinai in New York. (He also saw many people with “,” the painful, inflamed digits that occasionally accompanied COVID infections.)

Foot and ankle surgeons also reported an increase in plantar fasciitis—inflammation around the base of heel—and achilles tendonitis. Both of these can be brought on by tromping barefoot on hard surfaces or by being sedentary for long periods of time. Even brief daily exercise can go a long way in avoiding these aches. “Leaving the home for a half hour walk is extremely important,” Vulcano says.

And if you’ve been padding around barefoot, it may be time to invest in some cushy house slippers. They could even prevent a trip to the emergency room: Vulcano says that foot tendon lacerations also increased during the pandemic—the result of dropping kitchen knives during our quarantine cooking adventures.

Breakouts and Hair Loss

Masks have helped significantly to slow the spread of the virus, but they’re not always friendly on our skin. Mount Sinai dermatologist Shoshana Marmon says there’s been a rise in lower face breakouts, or what’s been dubbed “maskne.” Plus, constant hand washing and sanitizing haveÌęled to an increase in eczema flare ups.

The pandemic alsoÌębrought a spike in hair shedding, because the body sometimes responds to stress by shunting resources away from our scalps, explains Marmon.

Communities hit hardest by the pandemic have seen bigger surges in hair loss. In a study of two hospitals in New York City serving low-income, racially diverse communities that experienced especially high mortality rates from the virus, patient . “Seeing loved ones get sick, losing jobs
 there are multiple ways you can develop this type of hair loss,” says Marmon, who is also a senior author of the study.

Hair loss generally occurs two to four months after a stressful event. Fortunately, per Marmon, it almost always reverses in six months.

Neck, Back, and Shoulder Strain

When the pandemic hit, those of us who were able to work from home had to quickly cobble together work stations. The result was often less than ideal. “I can’t remember how many times I talked to people who were working in a closet,” says Mark Benden, an ergonomics expert with Texas A&M University. On top of that, , intensifying the strain, says Benden. “It may not just be that your monitor is too high or your keyboard is improperly positioned or you’re using the wrong mouse, it might be that you’re having all this other stress manifestingÌęitself physically in our neck,Ìęshoulders, and arms.”

We also moved less, in part due to the short commute from bed to couch.ÌęAccordingly, complaints of neck and shoulder pain have risen across the past year, says Benden. But this isn’t only due to our desktops. Many of us now spend four to six hours a dayÌęstaring down at our smartphones—a position that also leads to pain.

There isn’t an ideal body position for computer work, says Benden. Sure, adjustments like moving your monitor so it’s at eye level can help. But the key is avoiding holding still for too long. Benden suggests the “20, 8, and 2” rule—20 minutes of sitting, broken up with eight minutes of standing and two of walking. “Building in that variety and change is really important,” says Benden.

Worn and Chipped Teeth

When Tricia Quartey-Sagaille’s dental practice opened back up after New York’s lockdown, she noticed an alarming trend: almost daily, she’d see patients with jaw pain or chipped teeth caused by clenching or grinding, up from only about one such patient a month before the pandemic.

Many people channel prolonged stress into teeth clenching and grinding at night. According to an American Dental Association survey published in March, dentists saw in clenching and grinding, cracked or chipped teeth, and jaw pain compared to pre-pandemic stats.

Quartey-Sagaille says those problems have yet to subside at her practice. “The most common stress is childcare,” she says of her patients. “Being at home all day long with the kids … that still has not gone away for a lot of people.”

And even if you aren’t waking up with your mouth locked or your jaw aching, you may be unknowingly grindingÌęaway, says Quartey-Sagaille. The only way to be sure is with a dental exam, where your dentist may recommend a night guard.

Blurring Vision

In a survey by the American Optometric Association, 83 percent of eye doctors said they noticed during the pandemic. Our sanitizing regimens also hurt our eyes; in the same survey, doctors reported an increase in chemical burns from cleaning products. Dry eyes, headaches, and eye strain all increased during the last year. Some eye issues ease when we give our peepers a break, but other times the solution is simply a stronger prescription.

To prevent the need for ever-thicker lenses, optometrists promote the 20-20-20 rule. For every 20 minutes working at a computer, stare at a point 20 feet away for 20 seconds. And .

A Distorted View of Ourselves

Hours of staring at ourselves during Zoom meetings have only given us more time to scrutinize our faces for imperfections. Front-facing computer cameras can also distort facial features in unflattering ways, leading to what dermatologists have dubbed “Zoom dysphoria,”Ìęa preoccupation with perceived defects in appearance, exacerbated by the surge in video calls.

In a study published in the International Journal of Women’s Dermatology, more than half of the dermatologists surveyed saw during the pandemic. Of those, 86 percent said that patients reported seeing themselves in video conferencing as a reason for their visit. Especially when we sit close to a camera, it tends to stretch parts of our face and squish others based on their relative distance to the lens, so many people in video calls were staring at skewed renderings of their faces. “People were forced to not only look in the mirror, but actually what I refer to as a circus mirror,” says Shadi Kourosh, a dermatologist with Harvard Medical School and senior author of the study. She thinks many of those who consulted cosmetic surgeons may not even realize that their computer camera causes such distortions, giving them a false idea of how they actually look. Increased time on social media worsened the situation, Kourosh says. After looking at our distorted face for hours, we’d then turn to our phones and compare ourselves to highly edited images on Instagram.

An improved camera and lighting can help. But even better: spend less time scrolling, manage stress, get some sunshine, and move your body. For many of the lingering physical effects of the pandemic, that’s the common prescription.

The post What Happens to Your Body After a Year Inside? appeared first on șÚÁÏłÔčÏÍű Online.

I’m sitting in my desk chair,Ìęstaring at a groupÌęof jellyfish on my phone, andÌęwearing a neurofeedbackÌędevice called Ìę($499), a bulky white headband fitted with four gold electrodes that runs across my forehead, on top of my head, and behind my ears. Occasionally a jellyfish disappears from my phone screenÌęand a little happy piano note sounds—my “reward” ping. I’m confused. I like sea jellies. Why would I want them to disappear? I try staring around my room. I glance at aÌęposter about soil types—ping. A tree outside my window—ping. Back to the poster—ping. I look at the tree again, but this time there’s no reward.Ìę

The purpose of this exercise is to make me a better sleeper. While falling asleep is relatively easy for me, the smallest disturbance in my house rouses me again: footsteps, a door closing, the floorÌęcreaking. I do what I can to accommodate my light slumber—I onlyÌędrink coffeeÌęin the morning, and IÌęuse blackout curtains, a white-noise machine, and earplugs—but I still can’t avoid sudden awakenings, which sometimes result in starting my dayÌęat 4 A.M. It’s led to housemate strife, anxiety, and many, many, long nights.Ìę

All of my efforts to sleep better thus far have been about adjusting to my environment. But what if I could teach myself toÌębecome a deeper sleeper instead? That’s where the URGOnight comes in.Ìę

TheÌęfunky-looking headband made by the company URGOtech is essentially an at-home electroencephalogram (EEG) machine. An EEG tracks the electrical activity in our brains, measuring the frequencies in hertz. The ups and downs of the signal canÌęshow what’s happening in the brainÌęand are used to classify the different stages of sleep. Generally, a higher frequency suggests greater alertness.Ìę

The URGOnight focuses on sensorimotor-rhythm (SMR) waves, or low-beta waves, . While wearing the headband, the linkedÌęphone app rewards users with little pings and animations when they produce waves in that range. The idea is that those cues help you understand how to produce more SMR waves when awake, which hypothetically leads to greater production of —brief squiggles in the 10-to-15-hertz range that are thought to beÌęassociated with memory processing during sleep—while asleep. URGOnight customersÌęare encouraged to useÌęthe device at least three times a week, and the company says that many people begin to experience .

A 20-minute session in the app is splitÌęinto five chunks of training, with one-minute breaks in between. The app offers some suggestions on what to do to produce more SMR brainwaves, including focusing on breathing, clearing the mind, or thinking positive thoughts. But mainly, it leaves it up to users to figure out their own strategy.Ìę

I tried a few animations duringÌęmy first sessions. The jellyfish one made me sad, but zoomingÌęthrough galaxies was more satisfying; the more SMR waves I made, the closer I got to the stars. I tried concentratingÌęon the app or on other sights around me,Ìęclearing my head, breathing, and stretching (the last is not recommended by the company, as muscle movement also creates electric signals that can disrupt EEG accuracy). My feedback scores for the sessions varied wildly. On a scale of oneÌęto 500, I’d go from 150 in one session, to 309 the next, and then back to down to 139 after that. (There isn’t really a goodÌęscore, according to the company—your feedback numbers areÌębased on how much you’re able to increaseÌęyour SMR waves compared to a baseline measurement at the start of the session.)

URGOtech says it hasÌęthe data to prove that, over time, training with the deviceÌęwill reward users withÌęmore restful sleep. In March, researchers funded by URGOtech published a clinical study in whichÌęthey instructed 37 participants with insomnia to use the device four times a week for a total of 40 or 60 sessions. The patients filled out questionnaires on their sleep quality before receivingÌęan URGOnight, midway through the treatment, at the end, and three to six months after the trial. By the end of the treatment,Ìęself-reported sleep time went up by 30 minutes on average for all users, and up another 12 minutes in the following months. Significant sleep gains were confined toÌęthe 11 individualsÌęwho were able to consistently increaseÌętheir SMR waves during sessions, resulting inÌęaÌęself-reported hour increase in sleep time, on average.

To the research team, that’s a success. Martijn Arns, the founder of Research Institute Brainclinics and senior author of the paper (which has not yet been peer-reviewed), said the trial shows that the treatment is “very feasible.” He foundÌęthe study’s results to be a promising indication of the effectiveness of SMR treatmentsÌęand noted that no one treatment for sleep works for everyone.Ìę

Others aren’t convinced. Robert Thibault, a researcherÌęat the University of Bristol, in the UK, pointed out the lack of a control group and the direct involvement of the company seeking to profit off the product, which can bias results. Philip Gehrman, a clinical psychologist focused on sleep medicine at the University of Pennsylvania, was also not impressed: “This is a minuscule improvement [in sleep],” he says.Ìę

It’s not the only neurofeedbackÌęsleep studyÌęto be met withÌęmisgivings.ÌęSomeÌęresearchers who have doneÌęthe very work thatÌęURGOtech cites to support its product have doubts about the neurofeedback treatment. Aisha Cortoos, a sleep psychologist who founded a private practice focused on non-neurofeedback sleep interventions, called , previously studied the effectiveness of SMR training for sleep. Although she has seen , she’sÌęstill a bit skeptical about whether neurofeedback can actually train better sleep, mostly because there aren’tÌęa lot of large studies looking at the practice. NeurofeedbackÌęis a “dirty tool,” she adds, because so many factors can affect the reading, such as the thickness of your scalp, your age, even blinking. SMR training has also yet to demonstrate a “clear link” to increased sleep spindles at night in humans, she says.Ìę“It’s still based on hypothetical links.”

Very few, if any, sleep studies employing a rigorous design—one that isÌędouble-blind and placebo controlled—have notedÌęa significant benefit to neurofeedback therapy, says Thibault. One of the fewÌęthat did meet thatÌęstandard saw in neurofeedback over a sham treatment.Ìę

With millions of Americans struggling with inadequate sleep and escalating stress, it’s easy to see why products like URGOnightÌęcommand such interest—they’re convenient, andÌęthey have the appearance of fancy medical technology. The promise of a quick fix to calm our minds,Ìęor train them to sleep better,Ìęsells:ÌętheÌęsleep-aidÌęmarket exceededÌę$81 billion in 2020, according to the firm . The trouble is that many high-tech sleep and relaxation tools out there fail to provide robust evidence for their efficacy.

That doesn’t mean people don’t experience real benefits from theseÌęneurofeedback treatments. Personally, I started recording fewer nighttime awakenings and deeper sleep after around 15 sessions with the headband. But the reason why people like me benefit might have more to do with a placebo effect, or so-called psychosocial influences.ÌęInteracting with doctors, flashy tech, and undergoingÌęa pricey treatment are all factors that have been shown to increase our expectation of improving psychological symptoms. And that expectation itself on our mental state, Thibault of consumer neurofeedback devices. “Insomnia studies tend to have big placebo effects,” says Gehrman. “People with insomnia tend to be anxious and worried about their ability to sleep at night, and that makes it harder to sleep. But if I tell you, ‘I’m going to give you this treatment, and it’s going to help you sleep better,’ people tend to be more relaxed, which helps them to sleep better.”

There are still gaps in our understanding of how neurofeedback works.ÌęBut ArnsÌęsays that’s true of most clinical treatments, and he doesn’t think that should preclude selling these products because they have little to no adverse risks associated with them. “I mean, there might not be physical risks associated with it,” saysÌęGehrman. “But there are monetary risks.”Ìę

ArnsÌęalso pushes back on the traditional view of placebos—that either a treatment works as proposed or it’s wholly ineffective. He says that individualsÌęcan experience benefits for multiple reasons, making neurofeedback’s effect tricky to disentangle from everything else affecting our brains. In the URGOnight study, patients continued to sleep better three to six months after the trial. That long-lived benefit is telling, says Arns. “If you provide a placebo pill for depression, that has a short-lived effect—the depression will soon catch up with people again,” he says (although some Ìęcalls that into question). “From a clinical perspective, I think the most important thing is that the effectsÌęare lasting.”

Yet the gold-standard treatment for insomnia remains cognitive behavioral therapy for insomnia, or CBT-I. Cortoos, the sleep psychologist,Ìęexplains that your brain essentially system. From an evolutionary perspective, sleep is dangerous:Ìęfeeling stressed signals that there’s a threat, and that you must remain awake and vigilant. “This is what’s going wrong with insomnia patients,” says Cortoos. The wake side of the seesaw in insomniacs is heavily weighed down.Ìę

CBT-I rebalances that seesaw. It uses tools like deliberate sleep restriction to weigh down the sleep side while teaching patients how to build constructive thoughts around sleep and use calming exercises to lighten the stress side. This program, which typically runsÌęsix to eight weeks and costsÌęanywhere from a few hundred to over a thousand dollars, has been foundÌęeffectiveÌęin about 80 percent of patients, according to Cortoos. Further, many insurance plans cover it, says Gehrman. (Though if you have the cheapest-possible, high-deductible plan like me—or no coverage—paying for it may not be so easy.)Ìę

As I learned more about the limitedÌęevidence behindÌęneurofeedback tools like URGOnight, I grew increasingly averse toÌęsetting aside my work five times a week to stretch the electrodesÌęover my head, sit down, and stare at the app. Still, I continued to tryÌębreathing techniques and clearing my mind. I watched asÌębubbles burst and icebergs swished around. And I did start to sleep better, even sometimes snoozing through the entire night.Ìę

I’m not sure how often I’ll don the URGOnight band in the future. I’m reluctant to commit my time to a questionable technology. But I say that now, whileÌęI’m enjoying a phase of relatively sound sleep. Even though the benefits I experienced could have been pureÌęplacebo, using this deviceÌętaughtÌęme that sleep is malleable—that there’s hope for my weary, anxious, and pandemic-addled brain. Perhaps I’m sleeping better just knowing that.

The post Can This Futuristic Headband Fix Our Sleep? appeared first on șÚÁÏłÔčÏÍű Online.

To the relief of cooped-upÌępowder hounds everywhere,Ìęskiing has proved to beÌęrelatively safe during the pandemic, thanks to the abundance ofÌęfresh air and natural social distancing on the hill. But oneÌęaspect of a day at the resortÌęstill poses significant COVID risk: the ski lodge.ÌęTo avoid crowded indoor spaces,Ìęmany șÚÁÏłÔčÏÍű editors have beenÌętrading their slopesideÌęburgers andÌęchicken fingers for meals prepared at home.Ìę

But whichÌębrown-bagÌęlunches are best for getting you through a day at the resort? We rounded up the șÚÁÏłÔčÏÍűÌęstaff’sÌęfavorite to-go meals, below, then asked , the director of sports nutrition for Stanford University athletes, to weigh in on ourÌęchoices.ÌęGravani, a former college ski racer, says there are three componentsÌęofÌęa goodÌęto-go meal:Ìę

1. The right balance of nutrients. Generally, you want your mealÌęto be higher in carbohydrates, with a moderate amount of fat and protein.ÌęCarbohydrates are a skier’sÌęmain fuel source, andÌęa little fat and protein help stave off hunger longer while providing slowly releasedÌęenergy. (Exact proportions will vary depending on your individual nutrition needs, but typically,Ìęthe more intense and sustained your ski day is, the more this ratio will skew toward carbs.)
2. IngredientsÌęthat sit well inÌęyour stomach. If you know that spicy chili makes you sprint for the bathroom, leave the beans at home. The less your stomach is churning, the more you can enjoy your turns.
3. Food safety. If you’re carrying a meaty burrito around in your pocket, that’s the ideal habitat for bacteria that causes foodborne illness. Ideally, you want to keep perishable foods cold, or just stick with shelf-stable options.Ìę

With those criteriaÌęin mind, here’s what Gravani thinks aboutÌęșÚÁÏłÔčÏÍű editors’ ski-day lunches:

Breakfast Burritos

Pandemic or not, my go-to is a homemade breakfast burrito: a ten-inch tortilla, hash browns, scrambled eggs, cheddar cheese, and green chili. It’s really two meals in one. I eat one half on the drive to the mountain, then wrap the other half in tinfoil and stash it in my jacket for lunch. That, plus an energy bar in reserve—I’m a fan of Ìęflavor—always gets me through the day. —Chris Keyes, editorÌę

I have two go-to ski lunches, depending on how muchÌęI rallied that morning. If I’veÌęgiven myself enough time to get a breakfast burrito from my favorite spot in Santa Fe (hello,Ìę!), I will eat exactly one-thirdÌęof it for lunch, with a Modelo on the chairlift. (The first thirdÌęis consumedÌęon the drive up in the morning, and the last third on the drive down at the end of the day.)ÌęBetterday burritos are made up of fiveÌękey ingredients: tortilla, egg, cheese,ÌęandÌęchile. SometimesÌębacon, too.ÌęIf my morning is rushed (or my bank account strained), I’llÌęeat a Ìęfor lunch—it’sÌęmy favorite on-the-go snack. ItsÌęmacros are pretty well-balanced, so it feels less like a sugar orÌęprotein bomb and more like a meal. I also wash thatÌędown with a Modelo. —Abbie Barronian, associate editorÌę

GRADE:ÌęB

“You’ve got really good combinations of carbs, fat, and protein,” says Gravani of the two burritos. The tortilla and hash browns provide a nice boost of carb-based energy, while the eggs and cheese round things out with protein and fat. GravaniÌęthinksÌęthe GoMacroÌęand Perfect bars areÌęalsoÌęsolid choices. Food safety in regards to the burritos, however, docks themÌęa grade. “When you put a warm burrito in your pocket,ÌękeepingÌęthat moderate temperature as it’s cooling down over timeÌęputs it at risk for microbial growth,” she says. If you’re going to go with a perishable lunch, it’s better to refrigerate it first.Ìę

Quesadillas

MyÌęgo-to lift lunch is the eggadilla. First, fry two eggs, making sure to break the yolksÌęso they don’t run all over your gloves when it’s time to eat. Then sautĂ©Ìęwhatever veg you have on hand—onion, bell pepper, zucchini, etc. Finally, stackÌęyour eggadilla on a tortilla, with a layer of cheese on the bottom, your egg and veg in the middle, and another layer of cheese on top, and then add the second tortilla. Heat the whole thing in a large frying pan, or just microwave it. Cut it into quarters, and put it in a Ziploc bag, so you can throw in your pack or even aÌęjacket pocket. It’s portable, squish-proof, delicious, and filling. —Luke Whelan, senior research editor

An excellent ski lunch consists of a few triangle-shaped sections of leftover, cold, homemadeÌęquesadilla—I use flour tortillas, sautĂ©edÌęmushrooms, chopped chicken breasts, Mexican-blend cheese, and canned green chile. It carries well, because it’s already flat. I also take along some good salsa in a small, leakproof container. —Alex Heard, editorial director

GRADE: B

“I love the addition of vegetables here,” says Gravani. “Along with that lean protein and carbs, it seems like a nice combination.” The quesadillas, above, have a similar protein-fat-carbs ratio to the breakfast burritos, making them a well-balanced choice for a midday ski meal. But they also lose points for the elevated potential to bring on a bout of foodborne illness.

Frito Pie

I always bring a thermos of good-quality chili,Ìęlike Annie’s, and a bag of Fritos. When I’m feeling fancy, I’ll top the chili with shredded TillamookÌęwhite cheddar. Bonus: it’s gluten-free, which is a must when you have celiac like I do. —Aleta Burchyski, associate managing editorÌę

My boyfriend and I are known for only bringing Frito piesÌęon backcountry and camping trips. It’s what we ate growing up at the Santa Fe ski area, and we’ve been continuingÌęthe tradition during the pandemic. WeÌębring a bag of Fritos, a thermos of hot beef chili, and sometimes also a bag of shredded lettuce and cheese.ÌęIt’sÌęfull of carbs, protein, and salt—what more could you ask for! WeÌęaccompany the meal with a thermos of hot chocolate or tea.ÌęAnd as any ski day should have, a candy bar will always be on hand. —Petra Zeiler, art director

GRADE: B-

“I give them points for being able to navigate that meal and bring it heated,” says Gravani. And while theÌęmacronutrient balance is decent, this meal’sÌępotential to cause tummy troubles warrantedÌęa grade reduction. The combo of fat, fiber, and spice can lead to an upset gut. “Especially with beans, it canÌęcause GI distress for some people,” she says. Being at a high altitude doesn’t help the stomach situation either.ÌęSome people may have no issue with the magical fruits, and GI problems are very individual,Ìębut if you’re unsure about your reaction to beans,Ìęyou may want to save yourself—and everyone in your group—the trouble.Ìę

PB&J

I keep it simple with an almond butter and jam sandwich, usually on Trader Joe’s Super Grain and Seed bread. I pack on the almond butter, and go light on the jam so it doesn’t get all sticky,Ìęand put it in a small ZiplocÌębag. It’s great fuel, and I can cram it in a ski-jacket pocket and eat it on the lift. It doesn’t matter if it gets smashed. In fact, it tastes better smashed a bit, because the jam marinates the bread. I also always keep some peanut M&M’s or a Kind barÌęin my pocket for extra fuel when needed. —Mary Turner, deputyÌęeditor

PB&J all the way! This sandwich is a classic and might be the ultimate-adventure pocket snack; we even have articles to prove it. ButÌęI don’t make just any old PB&J—if it’s going in my pocket, it has to be a “dub”ÌęPB&J.ÌęInstead of loading up just one side of the sandwich with peanut butter, I prefer to coat each slice of bread with a thin layer of peanut butter, and then addÌęthe jelly in the middle. This is key for keeping your PB&J al denteÌęall day, an improved sandwich structure for zero sogginess and better pocket durability for the inevitable yard sale. If you’re looking for something a little more gourmet, just add bacon. —Jackson Buscher, video producer

GRADE: A

It’s hard to beat the humble PB&J. Not only does it meet the right balance of nutrients that you need to keep skiing through the afternoon, but it’s also easy to digest and shelf-stable. Gravani herself likes to pack a PB&J when she hits the slopes. “Having a less heavy lunch, and being able to supplement with some snacks, sets you up to avoidÌęthat post-lunch slump,” she says. Chairlift grazing not only reserves more time for skiingÌębut also can keep you energized throughoutÌęthe day.Ìę

Cold Pizza

During ski season, Friday nights at my house are usually pizza nights. Homemade pies loaded with cheese, veggies, and pepperoni areÌęthe ultimate comfort food and the best way to cap off a stressful workweek. The leftovers also make the best ski lunch imaginable. My boyfriend and I always make extra to bring to the mountain the next day. A few slices fit neatly into a ZiplocÌęthat lies flat in my jacket pocket, and they’re easy to eat one-handed (and glove-handedÌęif it’s frigid and I’m really desperate). It feels more indulgent than the usual PB&J or energy barÌębut is still easy to snack on during lift rides without making a mess. Plus, cheese and bread are good endurance fuels, right? —Ariella Gintzler, associate editor

GRADE: B-

A cheesy slice contains moreÌęfat than would be ideal midway through a ski day, according to Gravani. That means you may feel sluggish after eating it, as fats tend to sit heavier in the stomach and digest slower than carbs and protein.Ìę

Tortilla Wrap

With a kid at home, I’m all about efficiency on the slopes. My go-to lunch is a simple flour-tortilla wrap with peppered salami, cheddar cheese, avocado, and hot sauce. It’s easy and tidy to eat on the run, but the protein hit gives me sustained energy without bogging me down. —Will Taylor, gear director

GRADE: A-

“I do love that heÌęchose a shelf-stable meat, and the rest of the components are really quality, too,” says Gravani. Salami is still a fattyÌęmeat, though, so swapping it out with a low-fat alternative like turkey would make this meal perfect and help avoid post-meal sluggishness.

Cheese and Crackers

Since I won’t be able to treat myself with chicken fingers and ranch dressing this year—the absolute best ski lunch, in my opinion—I’ll be packing my favorite backpacking meal: cheese and crackers. I prefer a solid hunk of cheddar cheese paired with Wasa Multi-Grain crispbread. And I’ll throw in a beef stick or jerky if I get really hungry. —Kelsey Lindsey, associate editor

GRADE: B+

“This one is lower proteinÌęand higher fatÌęthan is ideal,” says Gravani. Adding in a lean meat like turkey jerky to increaseÌęthe protein would achieve a better nutrient balance.

The post These Are Our Editors’ Go-To Ski Lunches appeared first on șÚÁÏłÔčÏÍű Online.

For Miriam Pracki, a 36-year-old from Germany, taking up climbing was an essential step inÌęovercoming years of mental health hurdles. In 2000, when she was a teenager, she developed anÌęeating disorder. By 2010, she’d been hospitalized three times, and regular patterns of depression and self-harming behavior led her to put her university coursework on hold. But when Pracki, who had always been active and outdoorsy, heard that a new climbing gym was opening nearby, she decided to give it try.

The skills she learned climbing eventually paved the way for her recovery. “While you’re climbing, the only important thing is the now,” she says. “You can’t think about your body weight, or your job, or whatever.” The sport made her feel strong; she recalls with excitement the tension in her core as she completed her first boulder problem on a steep horizontal roof. “That was such a cool feeling,” she says. “Being strong in climbing made me stronger in general. I was able to transfer that success and positivity into everyday life.”Ìę

In the four years following her first trip to the climbing gym, she recovered, returned to a healthy weight, was diagnosed with and treated for ADHD, and finished school. NowÌęshe’s married with kids—her husband is also a climber—and works as an interior designer. She continues to boulder and sport-climb both at the gym and outdoors.Ìę

The sport holds therapeutic promise for many reasons. Climbing can bring about mindfulness, the in-the-moment focus that Pracki experienced, which is key to treating depression, explains Katharina Luttenberger, a psychology researcher at the University of ErlangenÌęin Germany. It’s also objective—you either top out or you don’t. That makes it harder for those struggling with self-esteem to discredit themselves, as you can’t simply send a route because you were lucky. The sport is loaded with metaphors, too. “A depressed patient needs to find a hold again in life, or you have to climb out of your depression, you have to let go to move on,” says Luttenberger.Ìę

In a movement currently centered in Germany and Austria but gaining traction around the globe, practitioners like Luttenberger are evaluating bouldering psychotherapy—which typically involves a combination of talk therapy and climbing—in controlled studiesÌęand applying it in hospitals and private practices. With a growing body of evidence and support from experts, these psychologists hope to persuade health officials that this therapy is a valuable alternative to more traditional talk-therapy approaches.

Luttenberger and her colleagues have developed a ten-session curriculum overÌęnearly a decadeÌęof research. Each of the sessions starts with a meditation. Next,Ìęthe instructor talks about the theme for the day, such asÌęself-esteem, trust, or social relationships. The therapist then leads a climbing exercise that illustrates that theme. For example, patients mightÌęboulder blindfolded with the guidance of the instructor or other patients to explore fear, which usuallyÌędissipates once they learn to rely on others’ guidance. The exercise is then followed by a discussionÌęand another meditation or relaxation exercise.

A paper in BMC Psychiatry found that a climbing-based therapeutic program was a more effective treatment for depression than other exercise regimens that did not involve therapy,Ìęand it was as effective as established methods of talk therapy. The trial followed 240 patients: one-third participated inÌębouldering therapy, another third did cognitive behavioral therapyÌę(a common form of talk therapy), and the finalÌęthird initiatedÌęan exercise program at home. The group thatÌęreceived the climbing treatment improved significantly more than those in the exercise programÌęand similarly to the group thatÌęreceived cognitive behavioral therapy. “CBT is powerful and has a long history,” says Luttenberger, who led the study. “And we could show that bouldering therapy was not inferior to CBT, which is great.”Ìę

Creating a control groupÌęÌęwithout a therapy componentÌęwas critical to the study, because exercise, in general, has been shown to have positive effects on mental health.Ìę, conducted in 2012 with 47 participants, found that depression levels dropped significantly among participants who got to boulder, compared to a group placed on a waiting list as a control—but it didn’t prove that bouldering therapy was any better than simply getting your heart rate up and your body moving. The 2020 study expanded theÌęparameters and made a better case for climbing therapy having real-world potential.Ìę

“The way people approach a boulder problem is very similar to the way people approach life outside of bouldering,” says Lisa Vigg, a psychologist who assisted with Luttenberger’s research and who led her own patients through bouldering-therapy routines in Germany. It reveals behavioral patterns that therapists and patients can then work through in the climbing gym, which serves as a safe place to practice new skills.Ìę

Alexis Konstantin Zajetz, an Austrian psychotherapist, has been exploring climbing therapy since the early 2000s and founded theÌę in Salzburg in 2005. A dedicated climber himself, he saw potential in the sportÌębecause of the intense focus it requires and the strong emotions it can bring up, and he began to incorporate bouldering sessions into talk therapy with certain patients. In one session, when Zajetz instructed one of his patients to pick an easy route to climb, she refused to climb below a moderate grade. “She was demanding so much from herself,” says Zajetz, because she was afraid of what others would think if she didn’t climb at a certain difficulty. After that, he was able to work with her on her struggles with self-judgment, both in and out of the gym.Ìę

Compared to other adventure sports, bouldering is relatively approachable and affordable—all you need areÌęshoes and chalk, and gyms are plentiful these days, with the cost of a day pass usually under $30. Plus, it’s fun and intuitive for many people, adds Zajetz. Even on their first day, most people can complete a route with minimal instruction, bringing a sense of accomplishment, with little time spent refining technique. Advanced and beginner climbers can practice side by side, working on separate routes, making the sport particularly inclusive, says Vigg.

“Anything that gets people who are suffering from depression active physically and socially is a good thing,” Catherine Forneris, a psychiatrist at the University of North Carolina, saysÌęof the research team’s findings. She adds that there are a lot of “unanswered but intriguing questions” about the approach. What the existingÌęstudiesÌęcan’t tell us is whichÌęaspect of the therapy is most powerful: Is it the bouldering itself? Is it exercising with a group? Is it the mindfulness lessons? Perhaps all contribute, but for now it’s unclear to what extent the different parts of the program are beneficial.ÌęForneris adds that future work should seek to replicate the studies with different patient groups outside Germany.

The other goal is to get more widespread recognition.ÌęIn January, the first conference on climbing therapy was held in Germany, with about 200 attendees. It featured workshops onÌęmental conditionsÌęlike addiction, depression, anxiety, and PTSD. Pracki also gave a talk on climbing’s role in her recovery. “The participants were so happy to meet other people working with climbing,” says Zajetz.Ìę

In Germany, several clinics and hospitals have climbing walls, so therapists can prescribe a bouldering exercise as part of an intervention. șÚÁÏłÔčÏÍű that setting, however, it’s harder for patients to access bouldering psychotherapy. Zajetz’s patients pay him privately for bouldering sessions. Luttenberger hopes that situation will change in coming years so that bouldering treatments are eventually officially recognized and covered by health care systems. As she points out, it couldÌębe a good alternative for people who may otherwise be wary of the stigma of conventional therapy. In the next few months, she plans to publish a manual for therapists based on the program she’s refined through her research. Zajetz also holds regular trainings at the Institute for Climbing Therapy for instructors and psychologists interested in the approach.Ìę

After leading sessions for Luttenberger’s research, Vigg, who lives in England, says she’s now planning to switch her entire practice to bouldering therapy. “It is so worthwhile to get up from the therapy chair and get active with patients,” she says. “I’ve worked with psychotherapy, both inpatient and outpatient, with groups and individuals, and I would say from experience thatÌęthis is the easiest and most joyful way to do therapy for patients and therapists alike.”Ìę

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Probiotics are the latest miracle drug. Swallow a pill full of good bacteria and reap the (alleged) benefits, including improved digestion, a stronger immune system, and reduced risk of anxiety, depression, and even cancer. But recent research has found that supplementing your diet with probiotics doesn’t necessarily mean bacteria will take up residence in your gut. The benefits of a healthy microbiome are indisputable, but the best way to foster good bacteria might not be through eating them.

According to published in September, the effectiveness of probiotics can depend on an individual’s resident microbiome. In participants with a “resistant” gut microbiome—about half of the group studied—the bacteria from probiotics wound up in the toilet bowl. In fact, increasing evidence suggests that instead of eating new bugs, we should focus on feeding the ones we already have. Their favorite food? Vegetables.

“Probiotics are a can of worms,” says Jens Walter, a microbial ecologist at the University of Alberta. Walter says that while there is some evidence supporting the use of certain strains in specific circumstances, such as in treating irritable bowel syndrome, it’s hard for a consumer to make an informed decision when facing down an aisle full of supplements. “These bacteria have decades to adapt to us and adapt to the conditions in our gut,” he says. “If you throw in a probiotic, they’re not going to change a lot.”

According to Walter, what you feed the bacteria already inhabiting your body is more important than introducing new strains. The good bugs thrive on certain types of dietary fiber, dubbed prebiotics, found in fruits, vegetables, nuts, seeds, and whole grains.

“Prebiotics are thought to be beneficial in reducing the risk of developing colon cancer, resisting the colonization of harmful bacteria, increasing mineral absorption in the large intestine, and may help with weight loss,” says Emma McCrudden, a sports dietitian at the University of British Columbia. But, she says, much of this research was done in a laboratory setting or with animals—research on human subjects is still underway.

Dietary fibers pass undigested through the small intestine until they hit the colon, where bacteria start to ferment them. There, the fiber is converted into chemicals associated with dozens of health benefits, such as lowering inflammation and steeling the gut lining—important for protecting bacteria from leaching from the intestines into the bloodstream, where they can do some damage. So, eating more prebiotic fibers can help the population of beneficial bacteria grow.

Some particular prebiotic fibers have been of special interest to scientists. One, called inulin, can be found in high concentrations in onions, asparagus, and garlic. In , inulin supplements significantly changed gut microbiota, leading to increases in strains thought to be beneficial. Prebiotic-fed mice also have to those bacteria.

One from 2014 showed how quickly the microbiome changes in response to diet. After just four days, participants who switched to either plant- or animal product–based diets experienced a significant change in the number and type of bacteria present. Those who ate meat and other animal products saw a rise in protein-fermenting strains associated with health conditions like inflammatory bowel disease. Eating more plants, on the other hand, increases the activity of fiber-fermenting bacteria, lowering the gut’s pH and reducing protein fermentation, Walter says. Basically, the dietary fiber offsets the impact of eating meat and keeps the balance of bacteria in check. “If you’re really keen on eating a steak, it’s better to eat it with big salad,” Walter says.

While scientists are excited about these findings, there are still a lot of unanswered questions about prebiotics. Hundreds of compounds fall under the umbrella of “dietary fiber,” and many could be important to gut health, Walter says. While the details remain murky, fiber has long been known to benefit overall health. “Most people around the world only get half the recommended amounts of dietary fiber,” says Joanne Slavin, a professor of food science at the University of Minnesota who . “There’s no reason not to recommend more fiber.”

If you’re eating enough fiber, you’re probably getting sufficient prebiotics, McCrudden says. You may also get the added benefit of better microbes. Today, Americans eat an average of 15 grams of fiber per day. But according to the , you should eat 14 grams of fiber for every 1,000 calories—nearly twice as much as the average American consumes. Scientists think this is for our microbe friends. “We are essentially starving our microbiome,” Walter says.

Everyone, including athletes, can benefit from the potential gut-health benefits of a fiber-rich diet. A healthy microbiome is linked to a stronger immune system and improved digestion and nutrient absorption, McCrudden says, and these effects can in turn lead to better performance. No matter what, there’s no harm in eating more vegetables.

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Residents of Gilbert, Minnesota, were alarmed earlier in October when birds crashed into their windows and passed out on their lawns. Each year, cedar waxwings gorge on berries before migrating south for the winter. But this time, the fruit had fermented earlier than usual, and the birds that ate it got intoxicated.

While rare, reports of drunk birds—especially fruit-eating species like waxwings—go back decades. found the same birds got hammered off Hawthorne fruits. In 2012, scientists in California of cedar waxwings that had met a tragic fate: fatally crashing into windows and fences after feasting on the fruit of the Brazilian peppertree. They concluded that, indeed, “flying under the influence of ethanol” had caused the birds’ deaths. This month, New Zealand named the kereru its , in part because of its fondness for getting tipsy on fermented fruit.

Aside from occasional reports like those, little data exists on which animals can and do get drunk, according to Robert Dudley, a biologist at UC Berkeley and author of . Some animals are inclined to imbibe, albeit at a pace moderated by limited availability of alcohol—and it seems these boozy creatures can, in fact, handle their liquor.

Drinking and flying is no problem for some airborne mammals, for example. In , scientists fixed sugar water and ethanol cocktails for six species of bats that are known to feed on fermenting fruit and nectar. (When naturally occurring yeasts ferment the sugar in ripe fruit, the process creates ethanol, a volatile chemical compound and the same alcohol found in beer, wine, and spirits.) The intoxicated bats had no difficulty navigating aerial obstacles even with blood alcohol levels that would render us unfit to drive—some even had a blood alcohol content over 0.3 percent. (The scientists waited until the bats sobered up before releasing them back into the wild.)

The pen-tailed tree shrews of Malaysia spend their nights sipping berta palm nectar—which has alcohol levels up to 3.8 percent, similar to a light beer—without consequence. The amount of alcohol the shrews drink in a night is the equivalent of us drinking nine glasses of wine in 12 hours. , scientists found that the shrews’ alcohol levels reached what in humans would “indicate life-threatening chronic drinking and strong behavioral deficits.” But these mouse-resembling critters don’t stagger around, black out, or get into brawls. “They should be getting overly drunk, and they don’t,” Dudley says.

Many fruit-eating animals, in fact, eat low levels of ethanol daily.ÌęFor someÌęmammals and insects, especially those living in the tropics,Ìęfermenting fruit on the forest floor is a major food group.

Over millions of years, these animals might have evolved to clue in on ethanol. While other aromas might vary from apple to orange, ethanol doesn’t—all fermenting fruit off-gasses this molecule. SoÌęethanol can be a “ubiquitous and reliable” indicator that fruit is ripe enough to eat, says Dudley. Ethanol is also calorie dense, with nearly twice the amount of energy as the same amount of carbohydrates. The common fruit fly prefers to eat and lay eggs in . Dudley thinks humans evolved a similar attraction to ethanol.

Scientists have found that around the same time that our ancestors began to walk on two feet, about 12 million years ago, they also evolved better enzymes to metabolize alcohol, perhaps in order to eat extra-ripe fruits they picked up from the ground. Our central nervous system also rewards alcohol drinking for reasons unknown, making us feel happy and social after a glass or two.

It’s hard to say if animals who seem to enjoy getting drunk enjoy it for the same reasons we do. In the Caribbean, for example, vervet monkeys get sloshed on stolen tourist cocktails. While they seem to like the taste of the drinks, it’s unclear whether they have a fuzzy-feeling psychoactive reward similar to our own, Dudley says. But in one curious parallel, male fruit flies when recently rejected for mating by females.

According to Dudley, alcoholism can be seen a “disease of nutritional excess.” We evolved to sense and digest low levels of ethanol, but the distillation process has made the formerly limited chemical available in excess.

As for cedar waxwings, however, you probably don’t have to worry about them developing a taste for alcohol and going after your booze. Their sense of smell is much worse than that of mammals, and they mostly target food by sight, Dudley says. For them, getting drunk is more accident than evolutionary attraction gone awry.

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