Month: November 2015

Categories
Wellbeing

Kids Give Their Advice On What To Do If You Get Someone's Phone Number

Adults are constantly bombarded with questions about their love life: Did you go on a date? Do you have a girlfriend/boyfriend? Are you getting married? Because of this, it’s no surprise that adults often overthink what to say to a potential partner. Kids, on the other hand, are carefree and believe everything is simple, including relationships. In the video below, kids give their advice to an adult on what to do if you get a phone number.

We would like to get these adorable kids’ advice on every situation, please.

Categories
Motherhood

10 Toys That Shouldn't Have Been Given To Children

Have you ever been playing with a children’s toy and found yourself actually having fun? Well, that could be because the toys aren’t necessarily made for kids. The video below explains some of the toys that are dangerous for young kids’ health and safety and some that have been recalled for those reasons. From dolls to fidget spinners, the video explains how some toys are surprisingly dangerous.

Categories
Motherhood

Stroller Tricks That Can Make Your Family's Life Easier And Safer

Strollers are a necessary item in a parent’s life. You need it to get around with your baby, but sometimes they can be inconvenient in your daily routine. Here are some tips and tricks to make it easier to use a bulky stroller.

And if you’re ever overly frustrated with your stroller, just remember you won’t have to use it forever!

Categories
Wellbeing

Having A Sister Is Good For Your Mental Health

A few years ago, a fascinating university study emerged that showed the mental health benefits of having a sister. After a careful study of more than 400 families, a theme emerged that children with sisters were less likely to experience loneliness, depression, and shame and also were more motivated, kind, resilient, and had closer friendships. The social scientists who conducted the research even went so far as to conclude that sisters are more influential than parents are! The results of this project were heavily amplified: Huffington Post, USA Today, and Psych Central were some of the big names in the media to talk about the findings. As someone with five female siblings, this research did not surprise me one bit, and yet I was still thrilled to see this cultural conversation about sisters!

How can we use what this study illustrates to inform how we raise young people? The positive influence of sisters extends beyond childhood and adolescence, and my belief is that we can effectively model and teach the values that are practiced in healthy sister relationships in order to foster these precious mental health benefits. Here are some strategies to raise kids (girls and boys) to have excellent social and interpersonal skills so they’ll be great siblings and future adults.

A good place to start is to teach kids to express emotion. So often young people are not trained to work with and honor their internal experiences. Let’s help them first acknowledge and identify their emotions, then properly communicate them. For example, if you notice that your daughter is having a hard day, maybe say something like, “you’re probably feeling pretty frustrated, huh? Would you like to tell me more about that?” as you listen to whatever message this child chooses to express. This lets her know that it’s okay to have feelings, and it can be good to talk about them! 

Through the years, they can use this skill to share their emotions and thoughts with others, particularly with their siblings. This act of communicating (regularly and sincerely) is one of the best safeguards against the emotional discontentment that plagues so many adults. I can personally attest to the healing effects of talking things out with the girls. I can share details of my life (whether they’re fascinating or mundane) with my sisters and then actually feel our relationship strengthen. It’s almost a tangible connection. Encouraging kids to express their emotions and then to have an active friendship with their siblings can lead to them maintaining those communication patterns later in their lives.

Kindness is an important value to instill in our children to ensure that they’ll be good brothers and sisters. It’s such a simple and beautiful principle, and yet it seems like all too often it’s overlooked. Model in your own life what it means to be kind to others (whether they’re strangers or friends) and lovingly correct your children when they are unkind. Make thoughtfulness, respect, and love the norms in your home, and have high expectations that your children will treat each other in these ways. 

Taking this idea a step further, the study revealed how important affection is; it’s a crucial aspect of the positive mental health outcomes found among siblings. According to Laura Padilla-Walker (the head researcher of this study), a lack of affection can create bigger problems than even lots of fighting. So without forcing your kids to show affection, why not suggest that they may feel good and happy if they hug or hold hands with their brother or sister? 

This can help them know additional ways to express their love and feelings for one another and can also create an opportunity to teach and model appropriate personal boundaries (e.g., only hug someone who wants to be hugged, etc.) C.S. Lewis famously said that “affection is responsible for nine-tenths of whatever solid and durable happiness there is in our lives,” so let’s help children understand that they can use it to show that they care about their brothers and sisters.

And finally, even conflicts with siblings can help prepare young people for a life of good mental health. It may seem counterintuitive, but the truth is that dealing with differences of opinion—even those that escalate into fights—can teach kids about boundaries, forgiveness, sharing, and communication. Young children generally don’t yet possess the skills to manage conflict, so it’s the job of the parent to step in and help them resolve the issue. Once the problem has passed, your kids can even learn and experience what forgiveness looks like.

Truly, the home is a great environment for understanding people skills, especially when it comes to conflict resolution. And although high levels of sibling conflict correlate with increased aggression in other relationships, on a positive note, conflicts that naturally arise in home relationships give siblings a chance to practice emotional management and strengthen problem-solving skills.

I know I’m not alone in saying that I adore my sisters and value all the things I have gained from my relationships with them. Let’s dig a little deeper into what makes sisters so great for our mental health and then harness this knowledge to equip our kids with the skills to help each other throughout their lives.

Categories
Sweat

The Pros and Cons Of Probiotics

Acidophilus, Lactobacillus, Bulgaricus…..sounds like a bunch of prehistoric beasts lurking in your yogurt! Actually, they’re microscopic organisms that sound oh so fancy and complicated, but actually do some basic and really helpful things for your body. Also known as “Good Bacteria”, probiotics keep harmful bacteria in check, help with your digestive health and build up your immunity. A healthy balance of probiotics is needed to keep you well, and there are so many things that can rock that balance and make you feel crappy. Things like obesity, diabetes, old age (or really young age), genetics, too much coffee or tea, poor diet, certain meds like birth control pills and antibiotics and also certain conditions and diseases like Parkinson’s and Crohn’s.

So what do you do if you think your belly is out of balance? You can supplement with probiotics or eat more foods that contain probiotics. If you want to supplement, choose one that contains at least 20 billion live organisms per dose. Most supplements contain Lactobacillus and Bifidobacterium, the two rock stars of probiotic bacterial strains, so be sure to change your supplement every month or two to provide your body with a variety.

You can also supplement your body with extra probiotics by eating foods that contain more. Actually, while most probiotic pill supplements contain about 10 billion colony-forming units of bacteria (weird, I know… don’t overthink it), fermented foods contain almost 10 trillion colony-forming units. Just one serving of fermented vegetables contains more probiotics than an entire bottle of pill supplements! Sauerkraut, kombucha, pickles, kimchi and Greek yogurt have an awesome amount of probiotics as do miso soup, tempeh, and dark chocolate.

Although experts say that there really is no harm in “getting more of a good thing”, here is a list of the Pros and Cons (there aren’t many) of supplementing probiotics so you can decide for yourself.

Pros

Help reduce blood pressure

Researchers found positive results in that people with elevated blood pressure who supplemented with various strains of probiotics, for longer than 2 months.

Help prevent cavities.

Studies have shown that probiotics kill harmful bacteria that cause tooth decay and contribute to gingivitis.

Reduce cholesterol.

The liver uses cholesterol to make bile. Experts believe that probiotics break up bile salts and decrease their reabsorption into your gut.

Keep your belly happy by keeping your bowel movements healthy.

Whether you suffer from constipation or diarrhea, both generally occur as a result of improper bacteria balance in your belly. Supplementing with probiotics has been shown to significantly help.

Keep you happy…down there.

Probiotics help balance the bacteria in your vagina and manage the overgrowth of harmful organisms that can lead to conditions like yeast infections, urinary tract infections, and bacterial vaginosis.

Helps your respiratory system.

Researchers conducted studies on kids and adults who drank probiotic-enriched milk or supplemented with various strains and found that those who consumed more, daily, experienced fewer colds and other respiratory infections than others. They found that good belly flora increase markers for stronger immune systems.

Cons

Can cause belly issues.

Taking supplemental probiotics can cause gas, bloating and abdominal discomfort in certain people. If you experience it from one type of probiotic, it may help to try switching to a different kind to see whether it agrees more with your digestive system.

Can empty your bank account.

Although their easy and convenient, probiotic supplementation can become quite costly. Look for deals at wholesale warehouses and/or online. Or consider food alternatives!

Categories
Wellbeing

Don't Let Your Closet Sabotage Your Body Image

Several years ago, I experienced a significant weight loss. As great as that sounds, it wasn’t all sunshine and roses — or wholly intentional. The pounds fell off as a result of eating issues surrounding a severe gastrointestinal illness. I could barely stand to look at food. (Fun, right?)

I won’t go into too many details, but during this stage of my life, I’d never seen a lower number on the scale — a number that held for about two and a half years. Like you’d expect, my old size-10 clothes didn’t fit anymore. I was suddenly wearing 0s and 2s.

However, my thinnest frame was never built to last. At 5’8″ with natural curves and an athletic body type, when I recovered and learned to eat normally again, most of the weight went back on. My reinvented curves took some getting used to; I finally learned to start embracing the modern boobs and booty that are oh-so-popular today. However, I needed to make external changes to help support the internal ones.

The transition back to a healthy size 6 or 8 was far more gradual than the initial drop had been, though. Filtering through my closet during my transitional months was a lesson in psychological warfare. I was constantly trying on (and taking off), tons and tons of clothes that didn’t fit — or even if it technically fit, it didn’t look right anymore. So as the months passed, I didn’t even realize that the contents of my closet were bothering me. Each and every morning.

Shift dresses no longer looked chic, but bunchy. Boatneck tops seemed to amplify my chest in an unflattering manner. Low-cut pants didn’t hit me correctly, just made me tug at the waistband. Every day, a chorus of “ugh, no” rang out of my mouth as mounds of clothes hit the floor that I couldn’t wear.

This went on for months, for a couple reasons:

Attachment. I have a deep love of style, and clothes are the building blocks. So as I gained weight, I struggled with seeing certain fashions and items bite the dust in my look. If I loved a dress or pair of pants, I was reluctant to let the item go — even if I knew it didn’t fit me anymore and was just taking up closet space without usefulness. I’m a little sentimental about clothes. (And you very well might be, too, I’m sure.)

Delusion. As an offshoot of attachment, there’s delusion. I think every woman has a piece in the back of her closet — that dress she wore for NYE ’09, those high-school jeans — that she thinks she could wear at some point in the future, perhaps. I mean, maybe you’ll be that size again. But while you might call the size-4 dress “aspirational,” I’ll call it self-sabotaging.

Here’s the flaw in that logic, the flaw in keeping clothes around that do not fit: Bodies are meant to change. If we start treating our bodies like they should fit specific sizes, that one size is our blanket “ideal,” we’ll never be truly accepting of ourselves.

We are children, and then someday we have children. We pour our energy into our fitness, and then into our jobs. We put on “happy weight” in a new relationship, and then we take it off in a season of stress. It happens to everyone. This is all natural, normal, even healthy. You don’t want to beat yourself up about every pound or calorie. Because bodies change all the time. As a woman, especially, I had to really embrace that truth. Once I did, I was ready to create an environment of change as acceptable — not hold onto my need to control and resist.

Once I changed my mindset, I asked myself if anything was holding me back from total acceptance of my newer, healthy frame. First and foremost, I thought of my closet — and I immediately got rid of everything that did not fit me, whether it was a great Michael Kors dress or an old pair of Hanes boxer shorts that I used to sleep in. And from there, I began building my closet slowly, from near-scratch.

I bought clothes that hugged my curves well, in the appropriate places (and sizes). I chose fitted styles over shifts. I chose high-waisted pants and mid-rises over low-rises. I embraced V-necks instead of boatnecks. I got amazing undergarments that made me feel good about my body, each layer of it.

Slowly but surely, my mornings were smoother. I spent a lot less time tossing clothes on the floor. I chose one outfit that fit me well, that I felt confident in, that I loved again. Not a size 2, perhaps, but a size Me. At that very moment. In this very stage of my life.

You probably have too many clothes in your closet that don’t fit just right, too. Let me suggest a cleanse. Take a day. Take a weekend. Go through every item. Try on questionable garments, toss out everything that you don’t feel amazing in. I promise that walking into your closet and picking among options that all fit like a glove will change your day-to-day life.

One of the first things you do every single morning is get dressed. If you have to try on two or three pieces that don’t fit quite right to find one that does, it’ll affect your mood for the rest of the day. It’s a psychological trap that I don’t want you to fall into — because, for months, I did.

Aim for healthy, always, and then comfort. But you are beautiful at the size you are today. If that size or shape changes later on, great. That is normal and natural. But today, set yourself up to be as happy as you can in your own skin. See if the secret might not lie in a quick closet makeover — and once you’ve streamlined and pared down, treat yourself to a new dress or pair of pants (with the perfect fit) to start the final phase of your wardrobe renovation.

Lookin’ good, feelin’ good — and a little shopping. Not a bad prescription, right?

Categories
Nosh

Fishy Business: What's Really In Your Fish Oil Supplement?

I’m pretty sure I’m the only person in the universe not taking a fish oil supplement.

Ok, maybe that’s a bit of an exaggeration; apparently only 10% of the population takes one, but I rarely go a day without someone asking me about it. It’s enough to make a girl wonder, what’s with all the fuss? Am I missing something? Are you?

Could we be adding years of blissful health to our lives by popping one simple pill every day?!

First, to be clear, we’re not going to cover all omega-3 supplements in this article. We’re really focusing on the fish oil omega-3 supplements, since omega-3’s can come from a host of different foods. In general, the omega-3’s found in fatty fish (DHA and EPA) are thought to be more efficiently used than the one found in plant-based foods (ALA), like chia and flax seeds.

THE PROS

– ConsumerLab.com released a report indicating that fish oil supplements do not pose the same risk of mercury and PCB contamination that comes with eating omega-3 rich fish, like salmon. Consumer Reports generally agreed with those findings. In theory, then, you can reap the benefits of fish without the risks.

– Fish oil supplements effectively lower triglycerides, which are associated with heart disease, obesity, and diabetes when elevated.

– Regular consumption of omega-3 rich fish has been associated with a host of health benefits, but pills are much easier to swallow for most Americans than eating actual fish. Packaging the omega-3s into pill form is a way to increase consumption in a way that pleases most consumers.

– There is some evidence that fish oil supplements may have a slight benefit for a myriad of conditions beyond just cholesterol, including high blood pressure, menstrual and arthritis pain, ADHD, asthma, osteoporosis, kidney disease, bipolar disorder, and Raynaud’s syndrome. Quite the Jack-of-All-Trades!

THE CONS

– Supplements aren’t regulated, which means you don’t always get what you pay for: one analysis of over 50 top-selling fish oil supplements found significant discrepancies between what the label advertised and what was actually inside the bottles. That same analysis found measurable amounts of mercury in every single brand tested, which calls into question the findings mentioned above.

– The overwhelming majority of reviews have found that fish oil supplements do not change your risk of adverse heart events at all. What’s the point in having low cholesterol if you’re just as likely to have a heart attack?

– There’s a lot of mixed and contradictory evidence. Although one of the links above claims that the supplements may slightly benefit bipolar disorder symptoms, yet another states the condition may actually be exacerbated by the supplementation. It also points out some other side effects and concerns, including nausea, loose stools, and nosebleeds.

THE BOTTOM LINE: FIT OR FLOP?

No one gets loose stools and nosebleeds from eating fish, but you might from taking fish oil supplements. I think that one sentence sums up my opinion on this topic pretty well. Flop!

Look. Nutrition is an evolving science, and the truth is, we really don’t understand all of the complexities of the human metabolism and how it responds to the things we feed it. Here’s what we do know: eating two servings of fish a week has been associated with improved health, but those benefits don’t seem to translate to the isolated supplements.

Whole foods are like bundle deals, packages of a lot of nutrients that all work together to have an effect on the body. More and more, we’re learning that isolating just one of those nutrients and putting it into pill form just doesn’t work the same way. We evolved to eat food, not pills.

I know, I know, pills are easier, less expensive, and don’t taste like, well, fish. That’s a big deal-breaker for a lot of people. It’s also hard to find quality seafood in some areas of the country, and there’s a growing concern all over about the contaminants in a lot of fish. However, eating fatty fish is just one step you can take to improve your health. If it’s too far of a reach for you right now, focus on all of the other foods and activities you can embrace that will also bring you benefits.

So now it’s broken record conclusion time: eat more fruits and vegetables, nuts and seeds, and whole grains; squeeze in some servings of fatty fish if and when possible; get enough sleep; find ways to chill out; and work up a sweat a few times a week. If it makes you feel better and you can afford it, you can consider a low-dose fish oil supplement to be a safety net, but don’t lose sight of how all of your choices, not just this one, impact your health.

Categories
Sweat

So You Lost Weight! Why Does It Feel Weird When People Notice?

Losing weight isn’t always fun, but most people find it exciting when other people notice their weight loss efforts. The attention, looks, and comments are all rewarding—at first. But after a while, you may start to feel a little weird about the attention. Here’s why you feel that way and how to handle unwanted (and wanted) attention.

I get it that it is awesome to lose weight. I also get it that weight loss often brings with it some unexpected side effects and changes in how people treat you.

For example, the husband of a friend of mine who I knew when I was fat never gave me the time of day. He barely acknowledged I was standing nearby and never initiated a conversation with me. I didn’t really think too much of it at the time because I wasn’t his friend, I was his wife’s friend. All that changed once I lost weight. Suddenly he was engaging, interested in what I was saying, and generally complimentary. I took great offense at this and went out of my way to avoid ever speaking to him.

As you lose weight, people will start to notice the changes in your body shape and appearance. Whether they say anything or not is another matter entirely. Good friends of mine didn’t say much. It was those casual acquaintances who couldn’t stop talking about my weight loss, my newly svelte figure, and how great I looked.

I just wanted them to stop.

You would think that the attention would feel good, but for many people it feels more uncomfortable.

Here are some reasons the attention may make you feel uncomfortable.

You are afraid of gaining it back.

Losing weight is a very public endeavor, especially if you have more than a few pounds to lose. Unfortunately, gaining weight is also very public.

You may be uncomfortable with people noticing your weight loss efforts because you are afraid of regaining the weight you have lost. That was me. I didn’t want people to notice because I had never been able to maintain a weight loss before. What if I couldn’t this time either?

The fix for this is to just accept their compliments and use the fact that everyone notices as an incentive to maintain your weight loss when you reach your final goal.

You don’t like people looking at your body.

A lot of people are uncomfortable when someone spends too much time looking at their body. I know I am.

It’s weird to know that people are looking at you in a way they wouldn’t have if you weighed 50 or 100 pounds more. There can be a sexual aspect to it that may make you feel uncomfortable.

Unfortunately, you can’t make people stop looking at you. What I recommend is to be confident in yourself and your new look and remember that the longer you are at your healthy weight, the less people will notice that you look different from how you used to.

You may feel like you were not appreciative of your old body.

There can be a feeling of betrayal to your old self if you enjoy people complimenting you on how good you look now. You may feel as though you failed by not being happy with yourself at your old weight. Although I understand these feelings, the important thing to remember is that you have done a good thing for your health by shedding unwanted pounds. Because you lost weight doesn’t mean you didn’t appreciate yourself before.

You feel vulnerable because your shield is gone.

Some studies have shown that there is a modest relationship between abuse and being overweight in people who have suffered from various types of emotional trauma and abuse. For some, being overweight is a shield. Your heaviness is insulating and comforting in a way that people who are not overweight don’t understand.

When you are heavy, people tend not to look at you as a sexual being as frequently, you may feel more invisible in groups, and your body weight can feel like a shield against hurt.

That’s how I felt. I did feel somewhat insulated. As I lost weight, I felt more vulnerable. It was an uncomfortable feeling, especially when people exclaimed how great I now looked. It’s important to not let that uncomfortable feeling push you back toward food.

Thank them for their compliment and keep working hard on eating a healthy diet and exercising. Over time, the newness of your weight loss will wear off and you will be more comfortable in your slimmer figure.

Categories
Wellbeing

Practicing Gratitude With a Broken Heart

If you’ve been hurt by someone you love then you might not be feeling so grateful as you move into the Thanksgiving holiday this week. It’s normal to close your heart as a protection mechanism against further pain, but a closed heart makes it much harder to see the things or people in your life that are good. Heartbreak works kind of like a general anesthetic in that it colors your perspective of everything including aspects of your life that are not connected to your current suffering. This is why the world seems darker and less beautiful than when you’re feeling deeply loved, supported and connected.
The good news is that you don’t have to feel grateful to practice gratitude. In fact, experts believe that it’s the repeated practice of gratitude–even when we don’t feel grateful–that will eventually lead to a more enduring attitude of gratitude.
Gratitude, stemming from the Latin word gratia, means grace, graciousness, or gratefulness. The practice of gratitude has been linked to happiness, better relationships, improved mental and physical health, and more resilience. Gratitude is no longer a simple act of thanks, and it isn’t just a theory or practice. Research has shown that grateful brains show enhanced activity in two primary regions: the anterior cingulate cortex and the medial prefrontal cortex. These areas have been previously associated with emotional processing, interpersonal bonding and rewarding social interactions, moral judgment, and the ability to understand the mental states of others. We now know that gratitude is much more than a quick fix, but a complex social emotion that involves morality, connecting with others, and taking their perspective.
If you’re facing your first holiday as a newly divorced person, without a parent, in a new town or in the midst of a challenging issue you’re not alone. The immediate culture and media would have you believe that everything is perfect because this is what most of the population wants to believe. In the aftermath of the Paris bombings, we know that the world is much bigger than the one we often experience in our daily lives, and you can keep this in mind as you manage the onslaught of forced “goodness” coming at you from your external environment. People may tell you to focus on what you have as a way to help you, but we can confirm that doing just that isn’t enough.
Even though you are struggling through this holiday season, being miserable doesn’t have to be a given. Heartbreak doesn’t need to create a barrier between you and the benefits of gratitude so drawing on the work of scientific researcher Robert Emmons, here are a few ways to generate a sense of gratitude when the desire isn’t there.

Go Through the Motions.

If you go through grateful motions, the emotion of gratitude should be triggered. Grateful motions include smiling, saying thank you, and writing letters of gratitude. This might be easier to put into practice with people you don’t know, or in casual settings like your local coffee shop or at your gym.

Pick One Thing.

Research shows that writing one sentence about five things you’re grateful for is less beneficial than writing five sentences about one thing you’re grateful for. Pick one thing you can feel grateful for and expand on that by listing why you’re grateful.

Consider a Non-Human.

Finding gratitude for a pet, a plant, or the greater natural environment eases the struggle of finding gratitude for a person. Our non-human counterparts are amazing healers of the heart so practicing gratitude with your furry friends or your natural companions will bring you powerful benefits.

Remember the Bad.

To be grateful in your current state, it is helpful to remember the hard times that you once experienced. When you remember how difficult life used to be and how far you have come, you set up an explicit contrast in your mind, and this contrast is fertile ground for gratefulness.

Come to Your Senses.

Through our senses–the ability to touch, see, smell, taste, and hear–we gain an appreciation of what it means to be human and of what an incredible miracle it is to be alive. Seen through the lens of gratitude, the human body is not only a miraculous construction but also a gift. Most of all remember that you’re not alone in how you feel. Millions of people will be “surviving” the holiday as opposed to enjoying it, and for many others the meaning of the holiday will need to be readjusted to accommodate the current state of affairs. Use this time as an opportunity for personal exploration, and create your own meaning in any way that feels right for you.

Categories
Sweat

Hiking in the Winter Wonderland

There is nothing quite like going for a long hike during the winter. The trails are usually empty, bringing a sense of solitude that simply can’t be replicated in any other season, and a fresh blanket of snow can redefine the beauty of any wilderness setting. But winter also brings some new challenges for the outdoor enthusiast, not the least of which is staying warm and safe while out on the trail. If you’re planning some backcountry escapes this winter, here are some ways to hike smarter and safer.

Watch the Weather

Keeping a close eye on the weather before and during a hike is a good idea at any time of the year, but it is especially important in the winter. Check the forecast before you head out so you know what to expect, and keep an eye on the sky while you’re on the trail to avoid any sudden changes in weather. Winter storms can sometimes develop very quickly, and cold temperatures paired with heavy snow can be a dangerous combination. If you have cell service, use your smartphone to watch for weather alerts, and be sure that you’re back at the trailhead before nightfall, when temperatures will begin to drop sharply.

Dress Appropriately

When setting out on a winter hike the clothes you wear will have a major impact on just how comfortable you are out on the trail. Dress in layers to give yourself more flexibility as temperatures start to fluctuate. If you start to feel too warm, shed a layer to help prevent overheating. When the mercury begins to fall, add another layer to avoid getting too cold. No matter what the conditions are outside when you start the hike, always carry an extra layer or two in your backpack just in case. If the weather takes a sudden shift for the worse, you’ll be prepared to handle the situation.

Additionally, there is an old adage amongst outdoor enthusiasts that says “cotton kills.” Avoid wearing cotton clothing at all costs, because they can get wet easily and won’t dry fast enough. Wet cotton clothes stick to your body, which can lead to a dangerous situation in the winter, often resulting in hypothermia. Invest in good technical base layers made from wool, and you’ll be much safer and happier.

Warm Feet are Happy Feet

More than any other time of the year, proper footwear is essential on a winter hike. If your feet get cold, you’ll only end up being miserable, so invest in a good pair of boots designed specifically for the season. You’ll want shoes that are both waterproof and insulated so that your feet will stay warm and dry the entire time you’re in the backcountry. Add in a thick pair of wool socks, and your toes should remain cozy for hours on end.

Gear Up!

Depending on where you’ll be hiking, and the conditions that you’ll encounter there, you may need to carry some extra gear with you in the backcountry. For instance, snowshoes make hiking in deep snow much easier, while crampons provide stability on ice and rock when climbing in the mountains. An avalanche beacon may be useful if you’ll be traveling in areas that are prone to snow slides and a shovel, headlamp, and hand warmers may come in handy too. The point is, even if your pack gets a bit heavier, it is better to have the extra gear and not need it than to wish you had brought it if an emergency arises.

Have Plenty to Eat and Drink

You’ll burn plenty of calories while on a winter hike, so make sure you have a good meal before you head out, and carry lots of snacks with you when you go. Food will provide the fuel that will help you to stay warm in the cold weather, so don’t be afraid to eat regularly. Be sure to drink plenty of water too, as staying hydrated will allow you to avoid hypothermia and keep you moving efficiently on the trail. The colder temperatures might lead you to believe otherwise, but It is just as important to carry water with you on a winter hike as it is in the summer.

Don’t Go It Alone

If you’re going on a winter hike in the backcountry, don’t go it alone. With the added challenges and dangers that come along with the season, it is good to travel in pairs to help keep each other safe. Should an emergency situation arise, you’ll be able to assist one another, or in dire situations someone can go for help. Chances are, everything will go exactly as expected, in which case its always more fun to have some company on the trail to share in the adventure.

Share Your Plans

Before you set out from home, be sure that you’ve shared your plans with a friend or family member. Let them know exactly where you’re going, how long you intend to be gone, and when you expect to be back. That way, if something should happen they’ll know when you are overdue and where to start searching for you. And when you’ve finished your hike, don’t forget to let them know that you arrived home safely. They’ll appreciate knowing all went well.

If you love the outdoors, don’t let winter lock you inside for weeks on end. Instead, embrace the season and enjoy it to the fullest. With a little forethought, preparation, and experience, you’ll find it is just as rewarding hiking during that season as it is any of the others.