Merrimack Valley Magazine

Cold-Weather Hiking

November 30, 2021 by Doug Sparks

As we head deeper into the winter months, it’s harder to find opportunities to get outside for exercise, particularly for those who aren’t predisposed to the pace of skiing and snowboarding. A walk in nature might be the easiest solution.

Cold-weather hiking is often solitary. It’s rare to find small bands of casual walkers in the woods, as you sometimes do in summer. The bitter wind has the effect of making people less chatty and more introspective, and the woods themselves are imbued with a serene but slightly melancholy feeling. Many of the birds have flown south. The leaves have fallen and the landscapes are bare. Even the mushrooms have disappeared for the most part, although a few species, such as oysters, velvet feet, reishi and chaga, linger on, and in some cases flourish.

Despite the chilly isolation, cold-weather hikers can be warmer than their summer counterparts. A friendly hello along the trail in July is sometimes met with a muttered, barely audible response. Winter hikers seem to be part of a secret society, and will often offer a hearty welcome. Maybe it’s the lack of mosquitoes.

Perhaps you’ve never been out cold-weather hiking and are now convinced to lace up your boots and hit the trails. Not to dampen your eagerness, but it’s worth nothing that even small paths can become dangerous in winter. There is a real threat of hypothermia. A minor ankle sprain that would be merely a nuisance at other times of the year can pose serious risks in the afternoon as the sun sets, or if you become lost. The key is to bring appropriate gear and take necessary precautions.

As for gear, traction cleats are essential. The most famous brand is Yaktrax. There are alternatives, but I wouldn’t suggest buying anything designed to save you money. Cheap cleats are borderline useless: they don’t fit as well, and the metal rusts easily. I’ve learned from experience to take the cleats with me even when they are not obviously necessary. If you find yourself on an icy path, particularly on an incline, you’ll regret not having them. Sometimes you’ll find that the most dangerous terrain is in the parking lot. A good pair of traction cleats might save you from a broken tailbone.

If needed, I bring snowshoes. You’ll want a pair that can be put on and taken off while wearing gloves. I bought mine years ago, and they show no signs of needing to be replaced. Along with the shoes come the hiking poles. Walking sticks do just as well, but, at least in my case, they invite a Gandalf joke or two.

You might consider buying a snowshoe kit and making them the old-fashioned way. I did this a few years ago, for a second pair. Wooden snowshoes are lighter than their industrial counterparts. Some adherents claim they work better. They also look cool. That being said, don’t be under the illusion that they are easy to build. Mine took a few weeks. Those patterns that look so simple while hanging on the wall of the trading post are sadistically complex to weave. A polyurethane coating needed to be applied four times in a ventilated space. As proponents of traditional wooden snowshoes often repeat, if you want them to last, you wear out the varnish, not the wood. By the time mine were ready, winter was nearly over and I didn’t get to use them.

Traditional snowshoes have advantages over modern designs. They are generally lighter and longer. And they look cool. You can even order kits from online merchants if you’d like to make your own. Just be aware that the process of putting them together is tricky and time-consuming. © [Xixinxing] / Adobe Stock. Top photo: © [Lukas Gojda] / Adobe Stock

As far as clothing, layers are vital. Being too warm and starting to sweat can be just as dangerous as being too cold. I prefer utility work gloves — the type you buy in a hardware store — unless the weather is painfully chilly. Winter gloves are available that allow you to operate the touch screen on your phone without the risk of frostbite.

Wear some orange clothing if you’re hiking in or near an area where hunting is allowed. Hunting accidents are rare, but it’s best to be cautious, particularly if you look like me and are occasionally mistaken for a bear.

The last item on my list is an insulated tumbler. A hot drink enjoyed next to an icy pond is one of life’s greatest pleasures. The contemplative stillness and the contrast of inner warmth and outer iciness feels sublime. The bliss is so profound you likely won’t need a splash of Baileys with your coffee, and, as a responsible person who recognizes that alcohol is forbidden on most trails, I wouldn’t advise it. Besides, Kahlua tastes better.

So, you have your gear. You have planned for emergencies. The coffee is brewed. Now what?

You may discover that your favorite trail is closed during the winter months. I love the Great Brook trail system in Carlisle, but parts of it are closed to everyone except cross-country skiers from Dec. 1 to March 20. The people on the groomed paths pay Yankee dollars for their passes. As someone who once stumbled accidentally onto one of these designated trails, I can report that the skiers are not shy about making sure you don’t feel welcome.

I have four favorite places. Top of the list is Harold Parker State Forest in the Andovers. It’s well marked. The parking is safe, even in a blizzard. And, most importantly, it is very beautiful.

I also enjoy nearby Boxford State Forest. It’s easier to get lost there, but worth a visit as an example of how forests in the same geographic area can have different ecosystems. I find mushroom species in Boxford that I’ve never seen in Harold Parker. In snowy conditions, parking can be a problem.

In the New Hampshire part of the Valley, I recommend Horse Hill Nature Preserve. It’s located in Merrimack and frequented by hunters during deer season.

The winter woods are quieter and the snow, ice and wind combine to slow our progress along the paths. Thus, cold-weather hiking often blurs the line between exercise and meditation. © [Andreas] / Adobe Stock

If you’re getting cabin fever and want to leave the Valley for the day, consider a trip to Lynn Woods Reservation — one of the most underappreciated resources in the Commonwealth. While the city of Lynn is best known for its gritty side, the Lynn Woods contain over 30 miles of trails, mapped out in an easy-to-follow grid system. The sheer size of the reservation means you can pass through diverse scenic opportunities: birchwoods, swamps, ponds, historic structures and towers, and gothic-looking rock formations.

One of the advantages of hiking in the snow is that it transforms small paths into bigger challenges. I once snowshoed a short 1.3-mile nature trail near my home during a storm. The knee-high drifts slowed my pace, but I also knew I was a shout away from a residential neighborhood if I wanted to cut my trip short.

Beyond exercise, cold-weather hiking can feel like a meditative practice. With the spare surroundings comes a clarity of mind. The views are more expansive, uninterrupted by greenery, and with the change in sense of scale comes a welcome humility. The problems of the day seem less significant. We all know how easy it is to hunker down and hibernate in the colder months. Before we realize it, it’s too late, and we find ourselves having gone too long disconnected from the natural world. Cold-weather hiking is the perfect antidote. Don’t forget the coffee.

Wellness Wednesday – 7/14/21

July 14, 2021 by Kristin Cole

If there is one exercise that I would recommend to anyone, regardless of their level of fitness, it’s walking. Although it may seem fruitless compared to running or power lifting, walking is the most accessible and universal form of exercise that impacts our bodies in many positive ways. I was recently in Orlando with my family, where my watch recorded that I took about 15 to 18 thousand steps each day. Now, while exploring Disney World isn’t considered an “exercise,” I did beat my move and calorie goal.

This week’s wellness Wednesday is not only looking at recent articles about walking, but we also have an exclusive Q&A with NECC’s dean of health professions, discussing the paramedic field.

Re-Thinking the 10k

Have you ever heard someone say, “I need to get my steps in for today!” and thought, they must be referring to the recommended 10,000 steps a day? The common belief is that 10k steps per day should be everyone’s goal, especially if you are not typically an active person. However, the idea of 10k steps per day began as a marketing slogan, and this article from Insider reveals why you actually don’t need to worry about making exactly 10,000 steps.

According to the article, 10,000 steps a day is not necessary to reap the benefits of walking. A 2019 study found that women who walked 4,400 steps a day had lower mortality rates over four years of follow-up than those who walked the only 2,700 steps a day or less. Moreover, the article notes that lowering your mortality rate “appeared to max out at about 7,500 steps a day, and researchers found no additional benefits to walking 10,000 or more daily steps.” So while you always should prioritize moving throughout the day, try not to worry about the numbers.

Making Walking Fun

Now that we don’t need to worry about our 10,000 steps, we can have a little fun with walking. Ever considered that there are many words that refer to walking? You can trundle, you can shuffle, you can amble, you can meander, and more. Check out this article for a breakdown of eight different words for walking and their origins, and maybe figure out how to describe your own style of walking, too!

So we all want to achieve that summer figure, but often think that we need to become marathon runners to do so. What if I told you that walking can burn belly fat? This article from Healthline describes how walking, an aerobic exercise, is one of the best ways to burn belly fat. Moreover, the article claims that walking also helps preserve muscle, so if you already have a regular gym routine, add in some walking on your rest days to help preserve the muscle you are building.

On long walks, I often find it difficult to find a playlist of music that fits my mood or thoughts for a long period of time. Instead, I have made the switch to podcasts which in turn has made my walks vastly more enjoyable. If you need some podcast inspiration, check out this list of ten great podcasts for walking. Whether you’re a news, humor, history, finances, movies or books, there’s an idea for everyone out there.

The Challenges and Rewards of Paramedicine

Scott Lancaster, NECC’s dean of health professions who works alternating weekends as a paramedic for the Amherst, N.H. fire department.

Over half of my family members, and a few of my closest friend, are all first responders — firefighters and nurses, specifically — who I watched work tirelessly throughout the pandemic. Check out the following Q&A with Scott Lancaster, Northern Essex Community College’s (NECC) dean of health professions, who discusses the paramedic field, including its biggest challenges, common misconceptions and the most rewarding aspects of a career in this field.

In his “day job,” Scott Lancaster provides leadership for the college’s 22 associate degree and certificate programs leading to careers in health care.

On his days off, he pursues his passion for emergency medicine, working 24-hour shifts every other weekend as a paramedic for the Amherst, N.H. fire department.

He was just elected to a three-year term on the board of directors of the National Association of Emergency Medical Service Educators (NAEMSE), an organization which represents those working in higher education, trade/technical programs, hospitals, fire departments, and more, and he is hoping to have a positive impact on the field as a result of his new leadership role.

Why do you think EMS education is important?

Paramedicine, or EMS, is the gateway to healthcare for millions of people a year. Be it an acute medical emergency, an accident, or serving those without access to other medical care. EMS providers must be up-to-date on current treatments, pharmacological therapies, operational needs, and often are providing care alone without direct oversite in the moment of treatment. To be an expert in this profession, providers need in-depth and comprehensive initial education and robust continuing education throughout their careers. Medicine changes rapidly, and providers need to be life-long learners.

Is there a demand for emergency medical providers?

Yes! Actually, we are currently seeing a shortage of providers in many areas of the country, including in our area. Many companies are providing funding for education and offering signing bonuses for new employees.

What are the biggest challenges facing emergency medicine today?

I think funding is one area that needs attention. The largest payer for care is CMS (Centers for Medicare / Medicaid Services) and their payment levels continue to contract verses inflation, and, as a result, they under-reimburse the actual cost of care. This leads to challenges in funding EMS agencies, purchasing equipment and increasing salaries for EMS providers. I personally believe that the funding issue is directly tied, at least in part, to paramedic education requirements. While degrees have become the minimal entry-to-practice norm throughout the rest of healthcare, paramedicine lags behind. It has been found that increased education leads to improvement in patient outcomes in other health professions, and paramedicine needs to get on board.

What will your priorities be as a member of the board?

Improving access to robust, quality education for providers across the country. If there’s one thing we have learned throughout this pandemic, it’s that remote education can be very well done, and that it improves access to those in rural areas, or without the funds to travel to conferences. I want to encourage stakeholder groups to pursue improvements in the breadth of remote education, and to allow more remote education to be allowed for re-certification.

What led you to become a paramedic?

When I got out of the U.S. Coast Guard, I was already an EMT, and honestly I went into EMS at that level while I decided what I wanted to be when I grew up! That was 1999 … After I started working in EMS, I fell in love with the job. I went to school to be a paramedic the following year and I have been practicing ever since.

You continue to work as a paramedic, while you have a high level administrative career, why?

I love the job. It’s really that simple. When I first came to NECC, I didn’t work as a paramedic for a couple of years. I obviously stayed involved in the profession by educating future paramedic providers, but I wasn’t “on the streets”. I was teaching a critical care paramedic class in New Hampshire and one of my students told me that his fire department was in real need of paramedics and that town is only 15 minutes from my home. I put in an application and started working as a paramedic there almost four years ago, usually working a 24-hour shift every other weekend (though I do take breaks occasionally.)

What has been the most rewarding experience in your career as a paramedic?

Wow, that’s a hard one to answer. I have been involved in many incidents over the past 20 something years… I think the most rewarding experiences aren’t the calls that make the news, or the ones that are ‘bad’ because the patients are the sickest; those are the ones that are the most challenging mentally and physically.

The most rewarding calls are the ones where patients feel reassured and thankful. Often, those are the calls that are what I would consider pretty low-acuity, but for the patient and/or their family they are real emergencies. Making them comfortable, maybe even putting a smile on their face, at times is harder than providing ‘perfect care’. When you can do both, and they acknowledge their gratitude, that is rewarding.

What do you wish people knew about paramedicine, that they don’t know?

That it’s not like Hollywood. It’s not all adrenaline, it’s not all lights and sirens and carnage. Those events happen, but they are not the norm. Those looking for an adrenaline-pumping job can find the profession unfulfilling and often leave the field. Realistic expectations about the job, that’s what I wish people knew.

What advice do you have for someone interested in Paramedicine?

Come on down and talk to us! Really, if someone is interested, they should talk to those who actively work in the field, get an idea of the profession and what a day-on-the-job looks like.

Wellness Wednesday – 5/26/21

May 26, 2021 by Kristin Cole

There are many reasons to let out a sigh of relief and embrace a sense of hope as summer approaches. This week alone, we’ve experienced a weekend of sunshine and 90-degree weather, the lifting of a year-plus long mask mandate, and a three-day Memorial Day weekend. As the holiday serves as the unofficial kick-off to the summer season, let’s channel positive energy into preparing ourselves for having the post-COVID summer we have all longed for. With that in mind, we’ve got great advice on summer skin care and swimsuit confidence, as well as more tips for a happy, healthy, long-overdue summer.

Soak Up The Sun (in Moderation)

As the weather warms, so rises the outdoor UV index and thus, the need to protect our skin. Before considering SPF, start with a new natural skincare routine. This article from Healthline offers “everything you need to know to start a natural skin care routine” and provides home remedies for specific skin types including oily, dry, combination, acne prone, sensitive and Black skin.

Protecting your skin from the sun is one of the most important ways you can care for your body during the summer. Check out Allure’s “Dermatologist-Approved Guide for Summer Skin Care” for tips that go beyond your typical “wear sunscreen.” The article encourages you to go lighter on the moisturizer, use a vitamin C serum, exfoliate your skin, and stay hydrated. For more tips, check out this guide on how to adapt your skincare routine to the summer weather. The article adds that you should remove dull winter skin, remove oil and bacteria, and to remember to apply sunscreen to your face and lips as well as your body.

Wearing sunblock should be a no-brainer in the summer, regardless of how long your exposure will be. And trust me — yes, you can still get a tan when wearing sunblock. If you’re looking to spice up your sunscreen choices, Healthline encourages you to use mineral sunscreens and offers 11 of the best mineral sunscreens. The article also outlines the difference between mineral sunscreens and chemical sunscreens, stating “mineral sunscreens sit on the surface of the skin and physically block rays like a shield; [while] chemical sunscreens sink into the skin, where they absorb rays with any of six active ingredients.”

For more of the latest dermatologist-recommendations on sunscreen, check out this article from U.S News, which offers advice on the importance of reading the label and choosing the right sunscreen for your skin type. It also explains why it should be “broad spectrum,” when and how often to apply, and more.

A friend of mine recently went to the eye doctor for a benign freckle in her cornea. She told me that her doctor stressed the importance of sunglasses, saying that they are “literally sunblock for your eyeballs.” So when you’re protecting your skin this summer, don’t forget your eyes and check out these 6 tips to protecting them. Use it as an excuse to buy a fashionable pair of new sunglasses.

Feel Good, Look Good

Now that we are beginning to experience a return to normal or something close to it, many of us may be noticing the toll that quarantine has taken on us physically. Before jumping back into anything, read these five “expert-approved” tips on how to ease back into exercise, which include pacing yourself, using your warmup to check in with your body, and to understand how the stress of the past year has changed you.

When it comes to attaining that “beach body,” I first want to encourage you that there are over 7 billion people in the world and every single person’s body is different. It is easy to look at social media influencers and wish to flaunt the same six pack and toned legs, but realistically, bodies like that are often unattainable — and edited. When exercising, make your goal to first and foremost feel good, because with a positive, healthy, happy mindset, looking good is guaranteed. U.S News has recently published a really important article on how to feel good in a bathing suit this summer. No, it doesn’t offer a “beach body” fitness routine, but instead advice on buying a good, comfortable bathing suit, how to inspire body positivity in others, getting social support, and caring less to gain confidence.

Physical activity is essential to your health in the summer, however, and working out under the sweltering sun poses risks. Check out these 12 tips for exercising in the summer heat. After the last year we have all endured, make this a summer of self care both inside and out. So if you decide to click on any links today, at least make it this one: 21 Tips to an Amazing Summer of Self-Care.

***

Massachusetts COVID-19 Update

Governor Baker Files Legislation to Extend Certain COVID-19 Emergency Measures

Gov. Charlie Baker will file legislation to extend certain emergency measures currently in place via executive orders that are set to expire on June 15 when the State of Emergency will be rescinded. Most restrictions, including limitations placed on businesses, will be rescinded effective Saturday, May 29, as Massachusetts nears the goal of vaccinating four million residents.

To allow public bodies to safely meet during the pandemic and ensure public access to meetings, Baker issued an executive order in March 2020 allowing these bodies to meet quorum requirements even if meetings were held remotely through electronic means as long as measures were taken to ensure the public with electronic access to the proceedings. The bill will extend these provisions related to the commonwealth’s Open Meeting Law until September 1, which will allow additional time to consider possible permanent changes to the open meeting law to provide for greater flexibility in conducting open meetings through reliance on electronic streaming and similar measures. The bill will also grant municipalities authority to extend special permits for restaurants offering outdoor dining issued under the State of Emergency through November 29.

The legislation will also extend a protection adopted in an executive order that prohibits medical providers from billing patients who have received COVID-related emergency and inpatient services for charges in excess of costs paid by their insurers. As filed, the protection would extend until January 1, 2022, at which time recently passed federal legislation that included protections for both emergency and non-emergency cases will become effective.

Last week, Baker announced that on May 29, all industries will be permitted to open.

With the exception of remaining face-covering requirements for masks in public and private transportation systems, hospitals and other facilities housing vulnerable populations, all industry restrictions will be lifted at that time, and capacity will increase to 100% for all industries. The gathering limit will be rescinded.

***

GOOD READS

Look Up! TODAY is a special day in space. In what Good News Network is calling the “sky spectacle of the year,” today, Wednesday, May 26, will feature both a total lunar eclipse and a full super moon. Dust off the old telescope and read more about it here.

Not COVID, Just Allergies. Have you noticed that allergies have seemed to be far more intense this year? You’re not alone. Personally, my eyes have been itchier than ever this year! This article takes a look at the numerous factors contributing to the increase in airborne pollen this year.

Aches and Cracks. Do your knees crack when you workout? Mine seem to crack every time I stand up. This article from U.S. News describes crepitus, which is the audible friction between bone and cartilage, how it is normal for your body, and what it may indicate for your knees in the future.

Wellness Wednesday – 1/6/21

January 6, 2021 by Kristin Cole

As if the new year couldn’t come soon enough, we finally find ourselves celebrating the first week — and first Wellness Wednesday — of what we all hope is a better year. To ease your mind into 2021, we’ve found some interesting health and wellness tips from around the web with a dual focus on mental wellness and continued COVID-19 protection. First, allow us into your head …

WELLNESS AROUND THE WEB

Go to Sleep (and Dream)

According to CNN, mental health is one of the largest issues that we will grapple with this year. While some of us may struggle more than others, we have all been tested by the changes imposed by COVID-19 pandemic. The popularity of mindfulness and meditation is on the rise, but it might be time to try something out of the ordinary. An article by Betsy Morris of The Wall Street Journal details the surprising benefits of hypnosis. You may have heard of hypnosis as a cure for addictions, but research done over the past two years has also found this technique to be helpful in alleviating anxiety, pain and fear, especially as an alternative to prescription medications. Hypnosis is making its way into the digital world with apps such as Hypnobox and Mindset Health. Experts even say that for those looking to meet synchronously with a hypnotist, Zoom hypnosis works just as well as in-person appointments.

For those looking to deepen their journey into the mind and body connection, consider REM-sleep, which is defined as sleep occurring “at intervals during the night and is characterized by rapid eye movements, more dreaming and bodily movement, and faster pulse and breathing.” This article by Rubin Naiman describes the history and science behind REM sleep as well as its extensive benefits.

“The mind seems to grow fidgety and uncomfortable cooped up in a body 24/7,” Naiman writes. “Mentally, dreaming is like taking off a pair of tight shoes at the end of the day: the liberated mind is no longer constrained by somatic sensory and motor processes … dreaming unfetters the mind from the world of matter; and, having vacated the body, consciousness is free to pandiculate, ponder and play.”

Stay Mindful of the Mental

Keeping on with our focus on mental health, a recent report from the University of Otago argues that the three pillars of mental health are three things we may already be familiar with: getting a good night’s sleep, exercising regularly and eating raw fruits and vegetables. Interestingly, research found that quantity of sleep is not always better than quality. So while you focus on getting your eight hours, try and make sure that you’re sleeping good. Perhaps, hypnosis?

Although it may seem wrong to look into the past to alleviate present feelings of depression and anxiety (especially when our past now includes the tumultuous year 2020) another study from University of California Berkeley found that focusing on one’s past successes is beneficial in combating these negative feelings.

Continuing to Fight COVID-19

Although it is important to carry hope into this new year, we did not leave COVID-19 behind in 2020. Recent news reports have detailed the appearance of a new strand of COVID, however, continuing to follow CDC recommendations is the best ways to protect both yourself and your loved ones. We must continue to follow social distancing protocols in public, avoid attending large gatherings and please, please wear a mask.

Front-line workers have faced some of the most difficult obstacles of their careers since the beginning of this pandemic, so it is safe to say that they are in need of a little extra self-care this winter. This article by Aine Greaney is here to help, offering five important self-care tips for health care workers. These tips include unique choices such as journaling and getting some vitamin D. Feel free to try out these methods, or to share with all of the front-line workers you know.

***

Good News: Streaming Services to The Rescue

For uplifting news this week, I’m sharing a recent discovery that I made out of pure boredom while surfing the array of streaming services. I may be a little late to this news, but over the weekend I found that streaming services are joining the mindfulness movement in ways beneficial for the whole family.

Disney + offers short videos called “zenimations.” Described as an “animated soundscape experience” this series offers ten five to six minute episodes, plus a bonus 50-minute “longform edition” that encourage you to take a mindful, calming journey with some of your favorite Disney characters. This looks like a great way to introduce your young relatives to mindfulness.

Netflix kicked off its Meditation Movement on Jan. 1 with the release of Headspace Guide to Meditation, a series of episodes that detail the science behind meditation, its benefits and how to start. More videos from the service will feature guided meditations from stars of Netflix hit series including “Queer Eye” and “Chilling Adventures of Sabrina.”

Wellness Wednesday: Winter Special Edition – 12/9/20

December 9, 2020 by Doug Sparks

Many of us dread winter. Historically, we reserve some of our most important holidays for the season and it’s no wonder. Unrelieved cold can feel isolating and dreary. The slushy commutes, icy drive ways and gray skies can make our routines seem a bit more tedious. Some struggle with seasonal affective disorders, which impact mental health. Others retreat inwards and avoid the sorts of physical exercise that would counterbalance the dreary days. And this doesn’t begin to cover the stress of living in the COVID age.

And then, there are some annoyingly chipper people who seem to like the winter, beyond holiday lights and egg nog. These are the early risers, the glass half-full types, the optimists. For them, Merrimack Valley winters are a playground. Warm fireplaces, cross-country skis, hot chocolate, holiday feasts. Such folks are on to something, according to science. According to the Mayo Clinic, evidence suggests that positive thinkers might live longer, be less depressed, and even have greater resistance to the common cold.

Aside from adopting a positive outlook, there are steps we can take to make the winter season into a source of health and wellness. Try these:

1. Take Vitamin D. My own doctor often reminds me to make sure to take vitamin D in winter, when you can no longer get it from sun exposure. There’s been a flood of research lately into its relationship with the immune system, as people search for ways to minimize the effects of COVID. Results so far have been promising, but inconclusive. Vitamin D also seems to positively affect the gut biome. And it may — emphasis on the word may — help with seasonal affective disorder. Magic bullet? Probably not. But it’s a good place to start. Take it with meals.

2. There are many great ways to exercise in winter that are also socially distanced. Think Nordic: cross-country skiing, or Native American: snow shoeing. Fat biking is a great way to get outside and get the blood going. If you’re on a budget, or simply prefer to keep it minimal, a simple pair of boots is enough for many local trails. Bring along some traction cleats such as Yaktrax and you’re all set for most days.

3. Study Wim Hof. In health and wellness circles, this was the year of Wim Hof. His social media presence exploded. His book came out and became a New York Times bestseller. Justin Bieber extolled his virtues on The Ellen Show. Seemingly crazy Dutch extreme athlete Hof is known for breaking cold-related Guinness Book records by using a combination of gradual cold adaptation, breathing techniques and mental focus. A look at the science behind his method is startling and has implications for immunity, longevity, and maybe even success in business. You could learn his method by downloading an app, or, as he himself states, you could learn it just by watching free videos on YouTube. Using his method, you learn that the cold isn’t necessary something to be feared, but to embraced for its health benefits. Just make sure you do it safely, please. Hypothermia and frostbite are serious concerns.

Remember: if all else fails, there’s always coffee.

Cold-Weather Hiking