When Melissa Simpson got COVID last January, it began with a mild infection. “I’ve had worse flus,” she says. “But then it morphed a bit, and I was like, This isn’t going away.”

The 46-year-old Edmonton resident developed long COVID, with fatigue and persistent brain fog. She felt short of breath and tired—a simple activity like loading the dishwasher would exhaust her. And she had frustrating cognitive symptoms. “I noticed very quickly that my brain wasn’t firing. I was like, Wow, I’m not myself,” says Simpson.

She started stuttering and stumbling over her words, and she would forget what a friend had told her the day before. She couldn’t remember the way to familiar places and had trouble driving her car. “I drive a manual, and the gearshift was very confusing,” she explains. She felt like it wasn’t safe for her to drive anymore. “It was unnerving.”

Simpson was too sick to return to her job as a safety professional in the oil sands in Fort McMurray, so she took time off work and devoted herself to getting better. She saw a string of health-care professionals, including a family doctor, occupational therapists, physiotherapists, an exercise therapist, a psychologist and long-COVID specialists that included a cardiologist and a neurologist. They gave her several standardized tests, including an in-clinic questionnaire that assessed her cognitive state.

She found the occupational therapy most helpful for her brain fog. Initially, the therapy was mostly memory exercises, and Simpson says it was frustrating and headache-inducing. So instead, the occupational therapist focused on strategies to help Simpson manage her fatigue, since her cognitive issues get worse when she’s tired. These include taking it easy: Running one errand a day, for example, might be all she can handle.

Simpson has started to feel slightly better over time, especially when she schedules her days correctly. But she’s still far from her old self and she hasn’t returned to work. “Before COVID, I was contemplating going back to school for a Master’s degree while also working full time, and now I can’t remember what day of the week it is—so that may not be my best choice,” she says, laughing. Juggling both now seems impossible to her.

She’s better at recalling her pre-COVID life than processing or retaining new information. Now, she says, “I’m trying to remember, Did I feed the dog? Did I let the dog in? Did I take my medication? I feel like I’m 85. People say to me, ‘Oh, you’re just getting old,’ and I’m like, ‘No, I got old in a day.’”

Simpson’s symptoms—issues with focus, memory, processing speed, attention and multitasking—are common in long COVID cases. But long COVID isn’t the only cause of what’s formally known as cognitive dysfunction, and more commonly understood as brain fog.

Brain fog can co-occur with depression and anxiety. It can appear during menopause and chemotherapy. It can follow a concussion or arise during pregnancy and postpartum, when it’s given the disparaging (and annoying) moniker “mommy brain.”

We have all misplaced our phone or forgotten the name of an acquaintance we’ve run into on the street, but brain fog can differ in magnitude. People with brain fog feel “off.” They find they can’t concentrate at work, have trouble multitasking or can’t focus for long enough to read.

We do know the mechanisms and biological processes behind some of brain fog’s causes. “Chemo brain,” for example, can be caused by toxic chemicals that are part of cancer treatment, or by steroids, anti-nausea drugs and pain medication. The memory issues that many people experience during menopause are likely the result of a drop in estrogen. But for many other sufferers, brain fog remains a medical mystery. And that can leave people wondering if they have ADHD or early-onset Alzheimer’s—or something else entirely, compounding the distress they already feel.

Doctors can use standardized tests such as the Montreal Cognitive Assessment, which uses a series of drawing exercises, picture identification, math problems and memory recall prompts to evaluate cognitive abilities. But more commonly they’ll simply discuss the symptoms that patients have noticed (it’s a good idea to keep a list). That’s because even people who report feeling very frustrated, and even disabled, by their new difficulties can, nonetheless, score within the normal range of cognitive abilities.

We’re still learning about what exactly causes brain fog and why it can afflict some of us and not others. But new research is shedding light on when it might subside—and how to manage or limit its impact.

Long Covid Brain Fog

Alexandra Rendely, a physical medicine and rehabilitation doctor with Toronto Rehab’s Post-COVID Condition Rehab Clinic, says that brain fog is one of the top five reasons people visit the clinic to seek help. “When it comes to brain fog, we’ve seen everything from some mild word-finding difficulties to patients who were previously very high-functioning and had not yet returned to work,” she says. Many patients at the clinic have had friends and even doctors suggest that their symptoms are all in their head, so to speak, and are grateful to just have their concerns taken seriously. “Validating that you understand that they are not back to the person they were…patients are very appreciative,” she says.

Three years into the pandemic, doctors and patients now have much more information about long COVID. We have a sense of how common it is (in 2022, Statistics Canada reported that nearly 15 percent of people who got COVID still had symptoms three months later), whether it also affects people who had mild cases (yes) and its dominant symptoms: fatigue, cough, shortness of breath and brain fog, which about 33 percent of people with long COVID said they experienced. Soon, we might even have a way to help prevent it. A study published in The Lancet Infectious Diseases journal found people who took the common diabetes drug metformin shortly after getting COVID were 41 percent less likely to develop long COVID.

That’s comforting news for people who’ve yet to contract long COVID, but more help is needed for people suffering now. When it comes to long COVID’s impact, the extent of cognitive issues varies from person to person, says Angela Cheung, a professor of medicine at the University of Toronto and a senior physician scientist at Toronto General Hospital Research Institute. “Some people are functioning with minor memory issues—Oh, I forgot where I put my keys or my glasses—and then there are people who can’t read,” she explains. Often, these issues go hand-in-hand with symptoms of fatigue, as exhaustion diminishes brain function.

Exactly how COVID causes brain fog is unclear, but researchers have a few theories. People who have been hospitalized in intensive care units with severe forms of the disease might see their oxygen levels drop low enough to lead to a brain injury. In fact, anyone who is in intensive care can have cognitive issues when they come out—it’s known as post-intensive care syndrome. (Doctors need to give medications to patients before putting them on a ventilator, and some of those medications can also be neurotoxic.)

But even those who only had mild COVID symptoms, like Simpson, can develop cognitive issues. That might be because they have an extreme immune response or inflammation in the brain during and after their COVID infection.

There is no cure for long COVID yet, though studies like the new RECLAIM trial (a Canada-wide randomized trial comparing the effectiveness of treatments for long COVID-19) are searching for drugs that might reverse it. In the meantime, treatments for brain fog and long COVID primarily work on the other issues connected to it, like sleep problems and mood disorders, as well as teaching patients how to pace themselves, says Rendely.

Getting enough sleep is vital because it increases energy levels and boosts mood, which can impact memory, Rendely adds. Her clinic also recommends limiting alcohol—“That’s very beneficial for cognitive function,” she says—as well as eating a healthy diet and maintaining social interactions. And treating co-occurring conditions, such as anxiety and depression, can also help.

Cheung says that her team does not tend to recommend daily exercise to patients, however, because for many long COVID sufferers, symptoms can flare up after working out. Even walking down the street can be too much for some. “We don’t totally understand the mechanism, but what we do see is that those who keep yoyoing between flare-ups will find it harder to recover,” Cheung explains.

Brain Fog & Mental Health

Though we often think of depression and anxiety as conditions that make people feel sad or worried, they can cause brain fog as well. People with depression can find it hard to concentrate or make decisions. And people with anxiety can also have working memory issues—like struggling to remember what they want to say in a conversation.

With these diseases, neurotransmitters like serotonin and dopamine are affected. “Without the proper activity of the dopamine and serotonin in our brains, we could end up having slow thoughts, problems with memory and concentration, low energy and impaired sleep,” explains Michael Mak, a psychiatrist and sleep medicine specialist at Toronto’s Centre for Addiction and Mental Health.

Mak says that this can turn into difficulty with completing tasks or performance issues at work. Fortunately, treating the underlying mental health issue can potentially resolve these brain problems. The first step, he says, is to see your doctor and talk to them about how you’re feeling, so they can identify if you have depression, anxiety or a different issue.

Brain Fog & Menopause

According to a 2020 study published in JAMA, nearly two-thirds of women report memory problems during menopause. Common complaints include trouble remembering words and numbers, difficulty concentrating, being easily distracted and forgetting appointments and other events. Though these problems are very real, most women can still function and work normally despite them.

Women are particularly susceptible to cognitive issues in the four to eight years before, and the year after, their final period, says Alison Shea, a menopause specialist, OBGYN and assistant professor at McMaster University in Hamilton, Ont. That final menstrual cycle is often around age 50, but can happen as early as 40. She says many women are initially confused about what’s happening to them and are surprised to realize that their forgetfulness is connected to hormonal changes.

Thankfully, says Iliana Lega, an endocrinologist at Women’s College Hospital and assistant professor at the University of Toronto, this is starting to change as “brain fog becomes increasingly recognized in menopause.” Experts theorize that the brain fog is tied to drops in estrogen, but it’s an area of study that needs more research.

Another part of the cognitive fuzziness women experience is due to the fact that menopause can cause a host of other symptoms. Night sweats disrupt sleep, and studies show that sleep disturbance leads to issues with problem solving and memory. About 30 percent of women going through menopause also have depression, according to a 2015 study published in Women’s Midlife Health. Many others have anxiety, which can also cause cognitive issues and interrupt sleep.

It’s unclear whether hormone replacement therapy (HRT) can help alleviate brain fog directly. “The types of studies we need just haven’t happened,” explains Lega. A few studies that looked at the effects of HRT on cognitive function found that it didn’t show significant improvement. But for some women, it can be a safe option to try. Treating other menopause-related conditions, such as sleep and mood disorders like anxiety and depression, can also help.

Doing aerobic exercise, eating more vegetables and managing hypertension, diabetes and arteriosclerosis can all ease brain-fog symptoms, according to guidelines released in 2021 by the Society of Obstetricians and Gynaecologists of Canada. If a woman comes in complaining about their memory, says Shea, it’s wise to check for high blood sugar, hypertension or high cholesterol, as these underlying health conditions can exacerbate memory problems.

Brain Fog & Chemotherapy

There is a technical term for what’s often referred to as “chemo brain:” it’s cancer-related cognitive impairment, or chemotherapy-induced cognitive impairment. In most people, “chemo brain” subsides within the year following treatment, but some people feel its effects for longer. MRI brain scans in breast cancer patients have found an increased likelihood of less grey matter and white matter in their brains after their treatments—changes correlated with neurocognitive deficits. Some patients say they can’t multitask or focus enough to read a book. Memory, processing speed and concentration are usually affected. Some researchers believe that chemotherapy, in essence, speeds up the aging of your brain, with inflammation, toxic medication and damage to a type of cell—called a progenitor cell, in the central nervous system—all contributing to the issue.

There isn’t strong evidence around how to improve cognitive dysfunction after chemotherapy, but some cancer centres are offering cognitive rehabilitation to help patients cope with both their brain fog and their distress around cancer. Strategies include physical exercise, relaxation and mindfulness training and cognitive rehabilitation therapy with speech therapists and neuropsychologists. There are also computer-based brain-training programs and biofeedback sessions, which are a form of alternative mind-body therapy that use electrical sensors to help people monitor and learn to control their breathing, heart rate and brain activity.

Postpartum Brain Fog

Up to 80 percent of new moms say they have cognitive issues during pregnancy, like being forgetful and feeling “foggy,” and it often continues after delivery thanks to the substantial postpartum hormonal shifts. In fact, these symptoms can last up to six years after having a baby. The added stress and sleepless nights that come with pregnancy and raising little kids can also affect memory, as do postpartum depression and postpartum anxiety.

MRI scans have revealed that grey matter shrinks in some brain areas and increases in others after pregnancy. But there is good news: The brain seems to bounce back by middle age, when studies have found that women who have given birth generally have better memory recall than those who haven’t.

Researchers are also pushing for a reframing of these so-called problems. In an article in JAMA Neurology called “It’s Time to Rebrand Mommy Brain,” researchers argued: “Our long-held negative narrative of ‘mommy brain’ does not tell the full story of how the brain functions with motherhood.” The stereotypical depiction of mommy brain focuses our attention on what we lose, while ignoring what’s gained, they argue.

When the researchers tested memory in pregnant women using infant-related items such as highchairs, bibs, toys and baby clothes, they found they were better at learning about them than women who had never been pregnant—suggesting the issue might be one of focus rather than an across-the-board decline. And objective differences have rarely been observed, with only small, subjective reports of decreased cognitive function.

Postpartum, the differences are even slighter, with no significant disparities in the recall abilities of mothers versus non-mothers. So how does that square with many mothers’ experiences of feeling foggy? It might be that taking a mom out of her home or busy life into a quiet, calm lab changes her cognitive state—but it’s in the chaos of real life that she feels like her brain is not up to the task, the researchers suggest. Or, mothers might be primed to remember or self-criticize their mental lapses. They discount or ignore all that they’re learning in new parenthood while worrying about the “mommy brain” they’ve heard about.

Another key point to remember is that brain changes aren’t necessarily harmful. They’re a sign of neuroplasticity—of immense change in a period of life when women need to learn quickly about their infants, juggle new demands and regulate their own turbulent emotions, all on very little sleep.

Brain Fog & Concussions

People recovering from concussions can have challenges with recall, memory and attention. Often, their problems are worse at the end of the day, and they can have trouble concentrating, even for short periods of time, or they report feeling cognitively slower. They may have difficulty with their working memory, or struggle to learn and retain new information and with remembering things in general.

“Brain fog comes up quite often as a concussion symptom,” says Charles Tator, a neurosurgeon and director of the Canadian Concussion Centre, which is part of University Health Network’s Krembil Brain Institute in Toronto. It affects not just memory but also executive functioning and the ability to multi-task. “People tell me that they may be able to handle one or two tasks [at work], but then the telephone rings and they have to go to something else. Then their memory can’t catch up. Or for people who can handle many things at once and make five decisions—What am I going to eat, what am I going to wear, how am I going to get to the office?—they feel overloaded. You can’t make decisions, you can’t remember the day of the week, you’re foggy.”

Those symptoms could last just a few days, but in some cases they can become permanent. “We have people who never go back to baseline,” Tator says.

Medical history—how many concussions a patient has suffered, cumulatively—matters a lot. Three-quarters of people will recover from their first concussion in about a month, but each subsequent one takes longer. And the force of the injury is a critical factor, too. Concussions from car crashes are generally much harder to recover from than those incurred during sports.

While doctors can help address the anxiety, depression and vertigo stemming from concussions, there isn’t a treatment for the memory and recall issues that go with it. “The treatment for concussion is still very rudimentary,” says Tator. “We don’t even have an exact explanation of where in the brain the problem is.” He adds that symptoms might be a result of inflammation or of brain degeneration from chronic traumatic encephalopathy, a disease that’s caused by repeated brain trauma. “We’re still trying to solve these mysteries.”

For recovery strategies, Tator recommends that patients work on their sleep hygiene (making sure to go to sleep and wake up at the same time every day, for example, and reducing caffeine), along with seeking out a sleep study to rule out sleep apnea. Limiting alcohol consumption to no more than one drink a day, and never drinking all seven days of the week, also tends to improve cognitive function.

Working out—even something as simple as a daily walk—also improves sleep and produces growth factors in the brain. But patients should be sure to stay in their “window of tolerance,” says Tator. Pushing too hard can actually worsen cognitive symptoms and slow long-term recovery. Treating anxiety and depression can also help clear the fog.

Finally, occupational therapists can help people with cognitive issues—no matter the cause—by working with them to improve their memory and response time. They can also help them develop coping skills, such as bringing a support person to medical appointments and using a calendar or writing to-do lists at the beginning of the day when they have more energy.

A patient’s brain fog might not fully lift, says rehabilitation doctor Alexandra Renderly. “But we can still help them get back to doing the activities they enjoy.”

Next: These Activities Help Prevent Dementia, According to a New Study

While the sport has roots in surfing, SUP is unique. Unlike surfing, where you lie down and use your hands to move forward and then pop up into a standing position, SUP typically starts with you kneeling or standing on your board while using a paddle to steer and glide over the water.

Today, SUP is one of the world’s fastest-growing water sports, but it’s steeped in history. Civilizations around the world have been propelling themselves (and their watercrafts) this way for centuries. The earliest roots of what we now recognize as SUP can be traced to the Hawaiian Islands, where there’s a rich history of the local Indigenous peoples surfing and using paddles to swim out to big waves. It’s also in Hawaii where SUP first developed as a sport: In the 1940s, Waikiki surfer John Ah Choy, who had trouble standing up on his board as he aged, began using a paddle to get out on the water. His sons, surf instructors Bobby and Leroy, as well as friend and surfing icon Duke Kahanamoku, copied Ah Choy’s technique while they monitored waves, took photos and kept an eye on their students. The more modern-day iteration of SUP gained traction in the 2000s after Californian surfers Laird Hamilton and Dave Kalama started teaching the technique, too, kickstarting SUP’s popularity around the world.

(Related: The Life-Boosting Powers of Cold Water Swimming)

Part of that popularity is due to how easy SUP is to pick up: Although knowing how to swim is important, no other experience is necessary. Janna Van Hoof, owner and teacher of SUPGirlz, aims to make SUP an inclusive sport regardless of age or fitness level, though she does recommend first-timers take a lesson with a certified instructor. Beyond the basics, a coach will teach you proper form and technique, along with all the safety guidelines.

SUP also offers a ton of physical and mental benefits. A pioneer of paddleboarding culture in Toronto, Van Hoof says that her overarching SUP philosophy is all about well-being and the perks of being out on the water.

“Stepping out of your comfort zone and learning a new skill is good for your body and brain,” she says. “I feel my creativity heightened and my stress melts away like I’m floating into a calmer person. Paddling can feel like meditation in action.”

The science agrees: A recent meta-analysis of 50 studies found that proximity to a water source might have several benefits, including improved sleep and mood, increased physical activity, more opportunities for social interactions and a sense of calm. Plus, Canada is spoiled for lakes—and SUP is an ideal way to explore the thousands of kilometres of coastal and inland passages.

For the SUP-curious, you’ll simply need two pieces of equipment: a board and a paddle with a leash (for easy retrieval). If space is an issue, opt for an inflatable board like one from Canadian brand Maddle. Most importantly, invest in a good paddle. “It’s your engine,” says Van Hoof.

While most people take up SUP for fitness or leisure, it’s also a professional sport with worldwide competitions. Many believe it should be considered for inclusion in future Olympics. Whatever your motivation, once you step onto your board, there’s so much you’ll get out of being in the water.

Need more convincing? Here are the health benefits of stand-up paddleboarding:

SUP is a full-body workout
SUP engages your entire body—including legs, back, shoulders, arms and core.

SUP helps improve balance
The challenge of steadying yourself on the board is an excellent way to strengthen the muscles we use for balance. This skill is important to maintain as you age, as it can help prevent injuries, says Alison Fong, a registered physiotherapist at Cleveland Clinic Canada.

SUP is low-impact
SUP is a low-impact activity, so it’s easy on the joints, making it a good option for those with issues such as hip or knee discomfort, says Fong.

SUP strengthens your core
Stabilizing your body on the board and through the water is a core crusher. Strengthening your core will improve your body’s movements while performing daily activities, says Fong.

SUP provides a natural high 
“Exercising in natural environments has greater physical and mental health perks than indoor activity,” says Fong. Immersing yourself in nature has been proven to lower rates of depression, stress, anxiety and obesity. Plus, outdoor activity provides a boost in vitamin D, which keeps muscles and bones healthy and facilitates immune system function, says Fong.

Next: This Yogi Will Make You Want to Take Up Surfing

When it comes to caring for the health of our legs, a common concern is varicose veins. Often blue and bulging, these pesky veins can seemingly appear out of nowhere, obfuscating the once pristine canvas of our gams. But what are varicose veins? Why do they appear? Do they pose a health risk? And what can be done to get rid of them?

What are varicose veins?

Benjamin Barankin, a Toronto dermatologist, medical director and founder of Toronto Dermatology Centre, explains that varicose veins are superficial, enlarged, bulging and twisted veins that mainly develop in the legs. They’re dark purple or blue in colour and can cause aching, itching or discomfort. Their cousins, the spider veins, are a milder form, consisting of much smaller red or purple veins that are closer to the skin’s surface.

Why do they appear?

Varicose veins are due to weak or damaged valves in the veins that help to control blood flow towards the heart. When they’re not functioning properly, blood can pool in the veins, resulting in the veins stretching or twisting. There are several reasons why weak or damaged valves lead to the development of varicose veins, and unfortunately, they’re not necessarily something you can control. Barankin says the risk of weak or damaged valves is more common in women and potentially increased by pregnancy, menopause and possibly birth control pills. Age also plays a factor, thanks to wear and tear on the vein valves over time, as does being overweight, having a sedentary lifestyle, standing for long periods of time and having a family history of them.

When should you worry about them?

Varicose veins aren’t necessarily cause for medical concern. Barankin says that, for most patients, leg veins are nothing more than a cosmetic blight. However, “those with varicose veins are at higher risk of ulcers, bleeding—burst vein—and blood clots,” he says, recommending that anyone experiencing persistent leg pain and swelling seek medical help.

Is it possible to prevent them?

Before they appear, there are some ways to reduce the risk of developing varicose veins. Barankin says that the best prevention is exercise and maintaining a healthy weight. Other tips include raising your legs when sitting or lying down, eating a low-salt, high-fibre diet, changing your sitting or standing position regularly and avoiding wearing high-heeled shoes and hosiery. “There isn’t much data on alternative medicine, but some have reported improvement with horse chestnut, butcher’s broom, grapes—leaves, seed and fruit—and sweet clover,” he adds.

Other preventative measures may be a bit more pleasant, if not downright blissful. At the Park Hyatt Stillwater Spa in Toronto, the Detox + Revive Body Ritual focuses on circulation and fluid retention. “The ritual’s physical, mechanical body work, in conjunction with the products, aids the body in getting the accumulated blood and lymph fluid moving again throughout the body,” says spa director Kerry Werner.

What are the treatment options?

When you notice the early appearance of varicose veins, there are some strategies to help prevent them from getting worse. Barankin says compression stockings are the main therapy in early stages. “Wear compression stockings during the day, and apply a good moisturizer at night to reduce itching and dry or cracked skin,” he says. “Avoid salt to reduce leg swelling, wear more comfortable low-heeled shoes to work the calf muscle to pump more, and avoid tight clothing around your waist, legs and groin so as not to impede blood flow.”

What about removal options?

For those looking to have varicose veins professionally removed, there are a few different options. Sclerotherapy is a solution or foam, such as a sale-solution, that’s injected into the veins. It costs roughly $200 to $400 per session and may require three to six treatments every other month for results. Post sclerotherapy, compression socks for one to two weeks to fully optimize results, and contrary to what some people have heard, airplane travel is totally safe post-treatment.

Another option is vascular lasers, which can be used on spider veins or endovenous laser ablation for larger varicose veins. And finally, there’s surgical vein stripping—a minor surgery where one or more varicose veins are removed. This would likely be an in-and-out procedure with recovery at home for a few days following the operation, depending on how many veins are removed.

Ultimately, the decision of how to treat varicose veins is personal. Unless they are causing persistent pain or swelling, varicose veins are something that can be lived with.

Next: What to Do If You Have a Skin Tag and Want It Gone

Grilling season is underway, and while nothing beats a hot dog with the works, I also make room for a more nourishing and customizable dish. Enter kebabs. They’re easy to prep for a crowd, and have that flame-grilled flavour with a healthier spin. Here’s how to make them just right.

(Related: The Lazy Gal’s Guide to Grilling)

Healthy grilling tips

While there’s no direct correlation between grilled food and cancer, cooking over an open flame can create carcinogenic chemicals. These chemicals, HCAs and PAHs, develop when the proteins in meat react to high heat or when rendered fat drips into the flame. The occasional cook-out is not harmful to your health, but there are a few things you can do to limit HCAs and PAHs while grilling.

Lean meats are already a healthy choice to reduce your intake of saturated fats, but they also produce fewer drippings during grilling. Shrimp, chicken breast and flank steak all make good options, as do vegetables, fruit or plant-based proteins like tofu, which don’t produce HCAs and PAHs. Plus, lean meats won’t cause as many flare-ups during cooking, which cuts down on direct flame exposure.

When grilling, aim for burnished, not burnt. Limit charring by cooking over indirect heat, flipping frequently and cutting meats into smaller pieces so they cook faster, reducing potential exposure. I also like to place kebabs on aluminium foil or a grill pan to avoid contact with the flame altogether. You’ll still get that delicious grill-smoke taste.

(Related: 9 Pro Tips for Healthier Grilling)

Follow these marinade rules

Marinades add flavour and moisture, and provide a protective coating to meats, which minimizes harmful chemicals during cooking. You don’t actually need a lot of time: Just one hour of marinating can be enough to impart flavour, though meats can be safely marinated for more than 24 hours. However, acids like vinegar or lemon juice will eventually break down the proteins in meats, so limit those seasonings to about five hours to maintain your meat’s texture. For a more nutritious marinade, cut down on sugar, which can encourage charring and burning and makes for a messy grill.

Build it right

For a balanced kebab, cycle through a protein, a veg and an aromatic. The protein could be chicken, shrimp or beef, or tofu or halloumi for a vegetarian spin. For veggies, choose ones that cook in the same amount of time as the meat and won’t slide off the kebab. Bell peppers, zucchini, mushrooms and eggplant are all good candidates. Small potatoes and sliced cobs of corn are tasty options, too—just parboil them ahead of time so they cook at the same speed as the rest of the kebab.

To round out the kebab and add colour and flavour, weave in aromatics like onion and fruits like pineapple, mango, watermelon and peaches. I also love to grill up lemon and orange wedges, which become deliciously caramelized (though beware of charring). I then squeeze the juices over the kebabed meat and veggies after grilling.

Just like when you’re building a balanced plate, eyeball a ratio of one-half non-starchy vegetables, a quarter protein and a quarter aromatics or carbs for each kebab. Some of my favourite mixes are:

• pork, red bell pepper and pineapple
• shrimp, corn and potato sprinkled with Old Bay seasoning
• halloumi, zucchini and cherry tomato stack perfect for serving with pitas, tzatziki and hummus

Let this be your invitation to think beyond burgers and bratwursts and choose your own kebab adventure. The combinations are endless and work just as well for a big cook-out as for a weeknight dinner.

Next: How to Make the Ultimate Marinade for Summery Grilled Kebabs

What’s summer without kebabs? I’m sharing my recipe for the most crowd-pleasing flavourful ones below—but before you fire up the grill, read up on my tips for mastering the art of grilling kebabs every time.

Summer Kebabs Marinade

Makes about 1 cup of marinade.

Ingredients

• 2 tbsp neutral oil with a high smoke point, such as canola or vegetable oil
• ⅓ cup soy sauce or tamari
• 2 tbsp Worcestershire sauce
• 2 tbsp lemon juice
• 1 tbsp maple syrup
• 1 tsp Dijon mustard
• 3 garlic cloves, minced
• ½ tsp sweet paprika
• ½ tsp dried thyme
• ¼ tsp black pepper
• ¼ tsp red pepper flakes

Directions

Step 1

Whisk all marinade ingredients together in a large bowl or measuring cup.

Step 2

Place 2 pounds of meat or poultry (or 2 blocks of tofu) in a resealable container or Ziplock bag and pour in ¾ cup of marinade. Reserve ¼ cup of marinade for brushing during grilling. Seal, transfer to refrigerator and let marinate for 1 to 5 hours.

Step 3

Remove protein from marinade and discard excess. Thread onto kebabs along with other components and grill, brushing with reserved marinade during the last few minutes of cooking.

Next: Looking for a Veggie Option? Try These Caprese Salad Kebabs

What’s taking up most of the time we spend in the shower? Washing our hair? Shaving? Or something more fun? It doesn’t come as a shocker that the shower is one of the most common places to masturbate, with almost 40 percent of people getting off in there at least once a month.

It makes sense: The warmth and pressure of the water stimulate skin and muscles, which increases blood flow to the genital area and can help trigger an orgasm, says Shamyra Howard, sex toy company Lovehoney’s sex and relationship expert. “It’s very common practice to masturbate with a showerhead since the bathroom is often a private space for many people.” But how do you get the water pressure just right to actually help you reach orgasm?

Enter: The Womanizer Wave, a newly-launched showerhead and clitorial stimulator made in collaboration with sex toy company Womanizer and German plumbing manufacturer Hansgrohe. It looks like an ordinary showerhead, but it offers three water jet patterns and an intensity slider so you can easily find the water pressure that feels best. I tried the Wave recently and have permanently made the swap. It provides the targeted stimulation that for me, leads to a continuous orgasm almost instantly. And, the adjustable water pressure is just as good for getting suds off my body as it is for getting me off.

(Related: Can a vibrator—or water tool—desensitize you?)

But of course, you don’t need a fancy new showerhead to masturbate as you suds up—your conventional showerhead can do the trick too. You can adjust your body and the showerhead so that the water flows directly onto your clitoris. Or, you can place the detachable showerhead on the floor and straddle it. Or, my fave: you can try placing it directly between your legs, with your thighs holding it up and shooting the water at the right spot.

Plus, it’s safe and sanitary to use your detachable showerhead to masturbate, even with the inevitable greyish-green limescale buildup (that yes you should probably clean every once in a while). But Howard confirms it should only be used on the vulva. In other words, don’t put the showerhead in your vagina, or it could lead to tearing (yeah, no thanks) or an infection.

Also, Howard advises being mindful of the water temperature, as hot water can cause injury to the vulva and surrounding skin. And another FYI: Don’t use soap while masturbating with a showerhead, as the water pressure can push soap inside the vagina which can cause irritations or infections.

So, adding a little self-pleasure to your shower time is perfectly safe—not to mention convenient. I mean, could you think of a less messy way to get off?

Next: 18 Goodies That’ll Help Turn Up the Heat in the Bedroom

In the early days of the pandemic, I was doing the same thing as many other women who were advised to stay home: taking long, frequent baths to hide from my family. These soaks were luxurious nightly escapes that usually involved a scented bath bomb, the kind that leaves your tub shimmering with glitter for days. It was the perfect way to relax—until I found myself with a UTI and the bad news that my beloved, sanity-saving bath routine was likely the cause.

If you’re experiencing any discomfort down there and are wondering if your bath products are to blame, here’s what you need to know.

Are bath bombs and other bath products bad for your vagina?

Generally speaking, if you’re using products made without harsh chemicals, and your baths aren’t too hot or too frequent, they should be safe.

Jen Gunter, a Canadian OB-GYN who wrote The Vagina Bible, says you won’t get a UTI or yeast infection from your favourite bath bubbles, but they could “absolutely cause vulvar irritation, and that may be mistaken for a yeast infection,” she says. This irritation may show up in the form of redness, itching or general discomfort.

The solution? Choose products with natural ingredients. “Bath products made with natural colourants and ingredients should not be irritating to most people,” says Jennifer Blake, a clinical professor of obstetrics and biology at McMaster University in Hamilton. Some people with sensitive skin may notice irritation after using a specific product or ingredient—if this is the case, you should simply discontinue use.

However, spending hours in the tub can cause irritation no matter which products you’re using, says Blake. A too-long, too-hot bath can upset the microbiome in your vagina and lead to dryness, she says, which in turn may cause thinning of the delicate vulvar tissue. This removes some of the natural protection your body has against infections—which is likely how I got my UTI. I now take shorter, slightly cooler baths and am able to use my favourite glittery bath bombs without paying for them later.

Should you only use bath products made of natural ingredients?

Bath products with natural ingredients like sodium bicarbonate and citric acid (commonly found in bath bombs) can still impact your vagina’s pH level if you soak for longer than recommended, says Blake. This disruption in pH can make you more susceptible to an infection from common sources. For example, when bacteria that normally lives in the large intestine travels to the vagina after a bowel movement, it can cause a UTI (this is why women are advised to always wipe front to back). A vagina with a lower or higher pH isn’t as capable of fighting off that bacteria to prevent a UTI from occurring. So, that hour-long soak in a hot bath may wash your troubles away but for your vagina, it can actually cause more harm than good. Stick to 15-20 minutes in the tub—most experts agree this won’t mess with your pH.

Gunter adds that while some bath products promote themselves as “healthy” for the vulva or vagina, there is no scientific evidence to back that up. Simply put, a bath bomb may be well-tolerated by one person and cause irritation in another—but it’s never going to make your vagina “healthier.”

Are some people more susceptible to vaginal health issues than others?

When you’re in menopause or if you’re breastfeeding, you’re more likely to experience thinning tissue and dryness. This is due to a drop in estrogen levels, which means you’re more vulnerable to infection, says Blake. But that doesn’t mean you can’t take a bath—you just need to be extra cautious by taking fewer, shorter and cooler soaks in the tub.

Menopausal or not, pay attention to what’s in your bath products and stop using anything that leads to discomfort. “If you’re one of those more sensitive people, you’ll know very quickly because you’ll have irritation, usually where the tissue is thinner, such as around the vulva,” says Blake.

So, can I still have my nightly soak?

Despite these cautions, a bath still comes recommended by the pros. “A good bath is a wonderful way of relaxing, and it’s one of those times when women can shut the door and enjoy a little bit of quiet time,” says Blake. She recommends avoiding any discomfort by simply being aware of what’s in your bath products, and avoiding too many chemicals.

Gunter recommends monitoring your physical reactions to various products. “It is really [about] trial and error,” she says. But of course, if one bath product irritates you, let your vag recover before trying out a new one.

Blake’s tips for the tub:

• Rinse out your tub with the shower head before drawing a bath—this will help get rid of any dirt or lingering cleaning products
• Take shorter, less hot baths to avoid upsetting your microbiome or causing damage to your vulva
• Look for natural ingredients (sodium bicarbonate and citric acid, for example) in your bath products and avoid harsh chemicals or ingredients you’re unfamiliar with
• If a bath product causes vaginal irritation, stop using it—what irritates one person won’t irritate another, so it’s best to keep track of the ingredients you’re sensitive to
• Be extra cautious if you’re breastfeeding or in menopause, and avoid too-hot baths entirely if you’re pregnant

Next: 6 Bath Products That’ll Help You Escape Reality and Relax

I frequent the farmers market as if it’s my church— every Sunday. And every week in the summer, I bring home as many colorful heirloom tomatoes as I can carry. It would be sacrilege to cover up their beauty with a complicated recipe. Instead, I use simple yet unexpected ingredients—lime juice, sesame oil, and a toasted seed topping—to highlight their vibrant flavors.

(Related: A Summer Soup? Yes—Just Try This Roasted Fennel and Tomato One)

Sesame Heirloom Tomato Salad

Ingredients

• 2 tablespoons pepitas
• 2 tablespoons raw, hulled sunflower seeds
• 2 tablespoons sesame seeds
• 1 teaspoon tamari
• 2 pounds colorful heirloom tomatoes, sliced
• 1 avocado, thinly sliced
• 2 scallions, thinly sliced
• 2 teaspoons fresh lime juice
• 1 teaspoon toasted sesame oil
• Flaky sea salt
• Microgreens, for garnish

Directions

1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
2. Place the pepitas, sunflower seeds, and sesame seeds on the baking sheet, toss with the tamari, and spread evenly on the baking sheet.
3. Bake for 7 to 10 minutes, or until golden brown and toasty.
4. Remove from the oven and let cool for 5 minutes to allow the seeds to crisp up.
5. Arrange the tomatoes on a large platter in a single layer, overlapping only slightly.
6. Top with the avocado slices and scallions and drizzle with the lime juice and sesame oil. Sprinkle with flaky sea salt, the seed topping, and microgreens and serve.

Excerpted from Love and Lemons: Simple Feel Good Food  by Jeanine Donofrio. Copyright © 2023 Jeanine Donofrio. Photographs © 2023 by Eva Kolenko . Published by Penguin, an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

Next: An Heirloom Tomato Quiche for a Satisfying Summer Meal

You know the drill: You have to wear a broad-spectrum sunscreen that’s water-resistant with an SPF of at least 30. After that, though, there’s a whole wide world of choice out there—so we rounded up some quality picks to keep you protected…and provide a little relief should any elbows or ears escape your notice.

(Related: The Best Mineral Sunscreen to Reflect the Sun’s Harsh Rays)

Before you head outside

There are a million facial sunscreens around, but Supergoop! Play Everyday Lotion (from $29, sephora.ca) distinguishes itself with its SPF 50, super mild scent and totally nongreasy texture. (It also rubs in easily, but Supergoop! does make an SPF 40 Unseen Sunscreen that’s completely clear on darker skin tones.) Then tackle your body with a liberal application of Coppertone Sport ($15, well.ca), which is a classic for a reason: It’s reasonably priced, readily available and absorbs quickly into your skin and then stays put even if you break a sweat (from exercise or otherwise).

While you’re in the sun

A sunscreen spray makes for easy top-ups, and Neutrogena’s Ultra Sheer Body Mist ($15, walmart.ca) works at any angle, meaning it’s considerably easier for solo sunners to reach their own backs. On the other (sweaty, slippery) hand, Shiseido Ultimate Sun Protection Lotion ($49, shop.shopperdrugmart.ca) claims it actually works better when exposed to water, heat and perspiration—something about negative ions in the formula combining with positive ions in sweat or water to form additional protection. We’re not entirely sure about that, but we do know it goes on light and dries to become invisible.

Blue Lizard Sensitive Mineral Sunscreen ($14, amazon.ca) doesn’t have any chemicals, fragrances, irritants or oxybenzone, the common sunscreen ingredient shown to be damaging to coral reefs. What it does have, however, is very smart packaging: The plastic has been injected with a dye that’s sensitive to UV light, causing the tube cap to turn blue to remind you to reapply. And when you do, it’s worth reaching for Baby Bum Mineral Sunscreen Face Stick ($15, well.ca), as well—the easy-to-apply solid stick is a great choice for sneaky spots like your scalp, especially the part in your hair.

(Related: 4 Must-Know SPF Tips to Protect Your Skin This Summer)

After mistakes have been made

It can happen to the best of us. A patch of skin—or, okay, an entire right arm—somehow manages to escape rigorous reapplication. Vichy Idéal Soleil After Sun Balm ($32, vichy.ca) is packed with willow herb, a plant extract known for its soothing effects, and does wonders to prevent peeling and heal burns. And even if you haven’t scorched yourself, a day in the sun can be mighty drying to skin. Coola’s Radical Recovery After-Sun Lotion ($56, well.ca) boasts aloe vera—that post-sunshine staple—and sunflower oil, which is high in antioxidants, to restore moisture to parched skin. Let it chill in the fridge beforehand for maximum refreshment.

Next: 8 Simple Tricks to Better Protect Yourself From the Sun

This lemony polenta cake is the perfect treat to share at a summer gathering. Topped with toasted almonds and ruby red strawberries, it looks impressive, but it’s delightfully simple to make. The moist, tender cake is wonderful on its own, but you could certainly dress it up more with a scoop of vanilla ice cream or a dusting of powdered sugar.

(Related: 16 Strawberry Recipes That’ll Sweeten Up Your Summer)

Strawberry Polenta Cake

Serves 8 

Ingredients

• 1 cup all-purpose flour, spooned and leveled
• ½ cup medium- grind cornmeal, spooned and leveled
• 2 teaspoons baking powder
• ¾ teaspoon sea salt
• ½ cup cane sugar
• 1 tablespoon lemon zest
• ¾ cup whole milk Greek yogurt
• ½ cup extra-virgin olive oil, plus more for the pan
• 2 large eggs
• 1 teaspoon vanilla extract
• ½ teaspoon almond extract
• 1½ cups small strawberries, halved
• ¼ cup sliced almonds

Directions

1. Preheat the oven to 350°F.
2. Lightly oil a 9-inch round cake pan and line the bottom of the pan with parchment paper.
3. In a medium bowl, whisk together the flour, cornmeal, baking powder, and salt.
4. In a large bowl, whisk together the sugar and lemon zest. Add the yogurt, olive oil, eggs, vanilla, and almond extract and whisk to combine.
5. Add the dry ingredients to the wet ingredients and stir until just combined. Don’t overmix.
6. Pour the batter into the prepared pan and top with the strawberries and almonds. Bake for 35 to 40 minutes, or until a toothpick inserted in the center comes out clean. Let cool completely before slicing and serving.

Excerpted from Love and Lemons: Simple Feel Good Food  by Jeanine Donofrio. Copyright © 2023 Jeanine Donofrio. Photographs © 2023 by Eva Kolenko . Published by Penguin, an imprint of Penguin Canada, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

Next: This Polenta Peach Cake Is the Perfect End-of-Summer Dessert