“Growing up, nobody in my household was shy of colour. My dad had purple suits. We’re Ghanaian: Colour is a huge part of our culture. I just feel like orange, yellow, pink—they all look so good on dark skin. It’s such a beautiful gift. Why waste that?

(Related: 5 Happy Hormones and How Boost Them Naturally)

As a litigator, there’s this idea that you have to wear a black suit with a white shirt—I’d walk in with a yellow blazer. A senior lawyer, also a woman of colour, told me, ‘You don’t want to be distracting. You want the focus to be on your client’s case.’ I respected her advice, but I didn’t follow it. And I find that colour boosts my confidence.

When the pandemic hit, I definitely shifted to wearing sweatpants on Zoom— but they were still hot-pink sweatpants. Colour just attracts a certain energy. It brings a smile to your face. And it doesn’t necessarily need to be the highlighter end of the spectrum! Any colour makes me happy.

Next: “I’m a 40-Something-Year-Old Skateboarder (and TikTok Sensation)”

In early 2021, under the name Aunty Skates, Oorbee Roy began posting her skateboarding videos to TikTok: dropping into seven-foot bowls; working on her ollies; helping her preteen daughter through a tricky move. Here, she tells us about taking up the sport in her 40s.

“In February 2021, we were in yet another Covid lockdown and everyone was so depressed—it felt like a glitch in the matrix. The typical Toronto conversation tends to be: “How are you?” “Good. You?” “Yeah.” But people weren’t hiding it anymore. They were being really honest about how they were struggling, myself included. I wanted to spread some joy and positivity around, so I thought, I’m going to start a TikTok account about my journey as an adult skateboarder.

When I first met my husband in 2004, he had sprained his ankle skateboarding. After he got better, I used to watch him with envy at the skate park—it looked so cool—but I just figured, good for him; it’s too late for me. Then I had babies, and then they got a little older and started skateboarding, too. I didn’t want to be the mom who stood around watching my whole family have fun. I said to them: ‘I don’t care if I’m not any good. I don’t care if I fall and people laugh at me. I’m going to go out there and skate because it’s so much better than being on the sidelines.’

@auntyskates #question from @auntyskates facing fears is tough business! #AdultSwim #AdultSkateTok #BeginnerSkaterGirl #FacingFears ♬ as – char

In 2018, at 43, I took a lesson after my daughter’s lesson. Getting on a skateboard as a grown adult is not easy; I fell a lot. But there was this adrenaline rush, and it felt liberating. I was hooked. When you’re a beginner, you can get kind of nervous going to a skate park, but I thought, if I could drop into this bowl and do a run and get out again, I’ll feel good about my skateboarding. That’s what I wanted to do, and so I skated as much as possible—as much as my body would allow.

It’s not all progress. Sometimes, it’s okay to plateau. It took me two years to figure out that plateauing usually means my body just needs a rest. My kids can skate for eight hours a day at summer camp, eat dinner, and then skate at night, and I’m not physically able to do that. So we take a lot of Epsom-salt baths in our house. We’ve got a therapy gun, a foam roller, Advil. Do my kids need any of that? No, they don’t: They’re made of rubber. But I’m not trying to get into the Olympics, and if I do this right, I can skate for another 25 years.

I want to show people, through my videos, through the skateboarding clinics that I put on in Toronto, that it’s never too late to skate. You get to forget about your problems. You get to focus on something that makes you feel good. Adults forget how to play. We tell our kids to get off the phones and go play outside—then we shut the door and get on our phones. But we all deserve to play.”

Next: You’re Stuck in a Rut (Thanks COVID)—Here’s What to Do

In early 2020, when Gwyneth Paltrow, connoisseur of all things expensive and woowoo, released a $98 citrus and cedar-scented candle called “This Smells Like My Vagina,” (and most recently, one called “This Smells Like My Poosh”), it set off the usual social-media firestorm. But it also prompted a discussion of what a vagina smells like (everyone’s, not just Gwyneth’s).

Limited sex education, misrepresentations on movies and television, and oh, you know, a hefty dose of misogyny, all contribute to the idea that people with vaginas should be very concerned about how they smell down there and find a way for it to smell “better.” And so no matter what you might think of a vagina candle, it flipped the script in a refreshing way.

(Related: I Need You to Know: All Vulvas Are Beautiful)

What’s a “normal” vaginal smell?

According to Dr. Carolin Klein, director of Vancouver’s West Coast Centre for Sex Therapy, your vagina isn’t supposed to have a particular scent.

“This question is like asking what your skin is ‘supposed’ to smell like,” she says. “The smell will vary from person to person. Unless something is wrong, the smell will be mild.”

Turns out, this information has been available to us for decades: A study conducted in 1975 looked at 90 samples of vaginal secretions from 10 women at varying times and found each vagina is “complex, highly individual” in odour.

“It’s much easier to answer what our vagina is not supposed to smell like,” says Dr. Klein. A fishy or musty scent is usually a sign of changes to vaginal bacteria, which can be due to a variety of medical conditions, and should be discussed with a doctor.

Why does my vagina smell?

Vaginal bacteria is called lactobacilli, and it’s a healthy kind of bacteria that produces lactic acid, which kills or reduces growth of harmful bacteria. When lactobacilli and, therefore, lactic acid, drop—which can be due to menstruation, stress or hormonal changes—odour-producing bacteria rise, which isn’t necessarily cause for caution, unless the change is sudden and strong. Other common issues such as bacterial vaginosis, trichomoniasis, a retained tampon and incontinence can also impact the balance of vaginal bacteria.

“When we notice changes in our bodies, including smell, they can deliver important messages about our health and wellbeing,” says Tracey Jastinder Mann, a Toronto-based psychotherapist. “Sometimes our bodies change as we might be moving through our cycle, or experiencing stress or changes in our health that can change our odours. All of this is normal and a part of our body’s messaging.”

What can I do about a vaginal odour?

Well, first of all, don’t go running to the store for a pineapple, because, as Dr. Klein says, the idea that eating it will help you smell better down there is nothing but a myth.

“It is actually impossible for the foods we eat to directly impact vaginal smell,” she says. “For a food to impact the vagina, it would have to be so potent that it survives the digestive process and makes it to the vagina. But very little fluid from the bloodstream makes its way to there anyway. And if a food ever were that potent, then it wouldn’t just show up in terms of the smell of the vagina—it would affect the smell of your whole body!”

The best solution—as with most health-related concerns—is to visit your doctor. Most “smells” are normal and attempting to “fix” them by using things like vaginal wipes and soaps can actually cause more vaginal odour by negatively impacting the healthy bacteria in the vagina. And besides, science shows the vaginal cleaning products industry is more interested in cashing in rather than keeping you healthy.

How can I safely wash my vagina?

The vagina and the vaginal opening do not need to be washed. What you should wash—and wash regularly—are the labia majora (the outer, hair-bearing lips), the mons pubis (or pubic mound, which is the mount of fatty tissue over the pubic bone and typically covered by hair) and around the anus, says Dr. Klein. And don’t bother with any fancy cleaning products or even soap, which can leave you dry or irritated. Instead, opt for a fragrance-free cleanser.

Why am I still worried about smelling unpleasant?

We know the society we live in is a patriarchal one, in which women’s bodies are constantly scrutinised. That makes it easier to believe the myth that basic and normal changes in smell mean there is something “wrong” with our bodies, says Mann. “If we internalize these narratives, we can feel shame around changes in our bodies,” she adds.

Here’s the truth: Research shows that vaginal smell can actually be arousing because everyone’s is unique, says Mann. “It can inspire connection and familiarity.”

Instead of feeling shame, try to take inspiration from Ms. Paltrow, who defined her vagina candle as “funny, gorgeous, sexy, and beautifully unexpected,” for a mood that exudes “fantasy, seduction, and a sophisticated warmth.” That’s an idea worth celebrating—and you don’t have to spend $98 to do it.

Next: Why Squirting Orgasms Are a (Really) Good Thing—And How to Have One

Maybe a sweet caesar isn’t your thing? Try our Tangy Thai Caesar Cocktail or Bloody Beet Caesar Cocktail.

It’s possible to make vegan pancakes—and it’s easier than you’d think. This vegan pancake recipe comes together in about 10 minutes and is easily adaptable to fit all diets. You can make them thick and fluffy or thin, and I’m including several variations to ensure this breakfast becomes a family staple.

My two secrets to soft, light and fluffy vegan pancakes are combining dairy-free milk with apple cider vinegar to make a “buttermilk” mixture and using ground flaxseed as a binder. This is how to make vegan pancakes!

(Related: Vegan? Make Sure You Eat These Nutritional Superstars)

Vegan Pancakes Recipe

This recipe uses simple ingredients, so it’s perfect for whipping up a batch in the morning.

Ingredients

• 1-1/2 cups dairy-free milk (try Earth’s Own Oat Milk Unsweetened Original, $4, houseofwellness.ca)
• 1/4 cup neutral-tasting oil
• 2 tablespoons ground flaxseed (try Nature’s Path Flaxseed Meal, $7, houseofwellness.ca)
• 2 tablespoons apple cider vinegar (try Bragg’s Apple Cider Vinegar, $7, houseofwellness.ca)
• 1 teaspoon vanilla extract
• 2 cups all-purpose flour
• 2 tablespoons coconut sugar (try Wholesome Coconut Palm Sugar, $8, houseofwellness.ca)
• 1 tablespoon baking powder (try Bob’s Red Mill Aluminum Free Baking Powder, $6, houseofwellness.ca)
• 1/2 teaspoon baking soda (try Bob’s Red Mill Baking Soda Aluminum Free, $4, houseofwellness.ca)
• 1/4 teaspoon salt

Tools You’ll Need

• Griddle: To make homemade pancakes, you’ll need a nonstick griddle or an electric griddle. The most important thing to remember is not to overcrowd your griddle.
• Mixing Bowls: These Pyrex mixing bowls are durable and great for baking.
• Batter Dispenser: Want perfectly shaped pancakes? A pancake batter dispenser is for you!
• Spatula: This wide, flexible spatula is ideal for flipping pancakes quickly.

Directions

1. Mix the wet ingredients: In a medium bowl, whisk together the dairy-free milk, oil, ground flaxseed, apple cider vinegar and vanilla extract.
2. Mix the dry ingredients: In a separate large bowl, whisk together the flour, coconut sugar, baking powder, baking soda and salt.
3. Prepare the batter: Pour the wet ingredients into the bowl with the dry ingredients and stir until just combined. Be careful not to overmix the batter! Let the batter rest for at least 5 minutes.
4. Grease the griddle: Heat your griddle or skillet over medium heat and coat with cooking spray.
5. Cook the pancakes: Using a 1/4 cup measuring cup or batter dispenser, pour pancake batter onto the warmed griddle. Once bubbles start to form and break on the top of each pancake, flip the pancakes. Cook until each side is golden brown.
6. Serve and enjoy: Serve warm pancakes with maple syrup and a pat of plant-based butter.

Tips for Making Vegan Pancakes

How to make the pancakes fluffy

If you want even fluffier pancakes, reduce the amount of dairy-free milk. If you prefer pancakes on the thinner side, add a tablespoon or two more.

How to make the pancakes healthier

To make healthy pancakes, swap out all-purpose white flour for whole-wheat flour. You might need to increase the liquid a bit but it’s just as delicious. Another way to make your pancakes healthier is to fold fruit into the batter. You can also add fresh fruit on top and opt for real maple syrup instead of pancake syrup.

(Related: The Best Prepackaged Vegan Products)

Vegan Pancake Variations

You can make vegan pancakes with what you have on hand.

• Dairy-free milk: Use your favourite plain unsweetened non-dairy milk. I enjoy using almond milk, soy milk or homemade oat milk.
• Oil: I typically use melted refined coconut oil or vegetable oil, but feel free to use melted vegan butter, canola oil or avocado oil.
• Apple cider vinegar: Mixing apple cider vinegar with dairy-free milk creates a vegan buttermilk. The vinegar also reacts with the baking powder to make these pancakes fluffy! If you don’t have apple cider vinegar on hand, use lemon juice instead.
• Flour: I like to use regular all-purpose flour but a gluten-free one-for-one baking flour should work, too.
• Coconut sugar: I like the subtle sweetness of coconut sugar, but feel free to use your favourite vegan-friendly sugar instead.

Vegan Pancake Add-Ins

• For chocolate chip pancakes: Add about 1 cup of vegan chocolate chips to the batter.
• For blueberry pancakes: Add about 1 cup of fresh blueberries to the batter.

What to Serve with Vegan Pancakes

Are toppings and add-ins your favourite part of pancakes, too? Here are some tasty topping ideas:

• Fresh fruit
• Nuts
• Powdered sugar
• Blueberry or Elderberry syrup

How to Make Vegan Pancakes Ahead of Time

To make pancakes ahead of time and keep them warm, simply place cooked pancakes on a baking sheet and place in an oven preheated to 200°F until you’re ready to serve.

How to Store Vegan Pancakes

Pancakes are great make-ahead meals and make some of the best leftovers! Store cooked vegan pancakes in an airtight container or bag in the refrigerator for up to 5 days.

How to Store Leftover Batter

I don’t recommend storing leftover vegan pancake batter. The reaction with the baking powder means that a fluffy batter deflates over time.

How to Store the Pancakes in the Fridge

Store cooked vegan pancakes in the refrigerator for up to 5 days in an airtight container or bag. To warm, wrap pancakes loosely in a paper towel and reheat in the microwave until warmed throughout.

How to Freeze Vegan Pancakes

To freeze cooked pancakes, let them cool completely. Stack pancakes in a large freezer-safe bag, remove the air from the bag and close and freeze.

Looking for another breakfast treat? Try: Baked Peanut Butter & Jam Oat Bars

If your day can pretty much be summed up as time shuffled between long hours spent sitting at your desk at work, sitting in your car, and sitting in your house, there’s a good chance your hip flexors have become short and tight. Don’t feel bad, you’re not alone. You, and millions (if not billions) of people around the globe deal with this natural side-effect of modern life.

The trick is to catch it—and fix it—before you develop irritation, pain, or injuries related to changes in the range of motion at your hips. You can do this by incorporating hip flexor stretches into your daily routine.

(Related: 4 Expert Tips You Need to Know to Stretch Properly)

The hip flexors keep you moving

Hip flexors—the muscles that run along the front of your hips, connecting your pelvis to your thighs—are responsible for hip flexion. So, whenever your hip is moving into (or remains stationary in) a flexed position, your hip flexors are doing their jobs. “The hip flexors are a major mover of the legs, so if you’re moving, you’re using your hip flexors,” says Marian Barnick, a registered kinesiologist and movement expert practicing in Toronto. “The problem stems from overuse of the hip flexors.”

Just sitting all day can lead to overuse

While you may think of “overuse” as doing too much strenuous activity (which it certainly can be) in the case of the hip flexors, “overuse” can simply mean remaining in a seated, hip-flexed position for an excessive period of time. This type of overuse can lead to misalignments and muscle imbalances between the hip flexors, glutes, quads, and hamstrings, all of which can pull on the pelvis and low back, leading to pain and injuries. “When the hip flexor muscles are tight they cause increased tension on the low back,” Barnick says. “The psoas muscle, part of the hip flexors, attaches to the vertebrae in the low back. Constant tightness of the psoas pulls on the low back causing poor body alignment and long-term pain and change in function.”

While there can be many causes of low back pain, it’s important to understand that tight hip flexors could be part of the problem. That’s why it’s incredibly important to counteract any prolonged, flexed-hip position with hip extension. Luckily, it’s easy to incorporate hip flexor stretches into your day-to-day life.

(Related: 4 Chest Stretches to Help Improve Posture and Reverse Slouching)

Stretches for your hip flexors

Hip flexor stretches can be performed standing, kneeling, or even lying down on an elevated surface (like a bed), so you can add a stretch no matter where you are or what you’re doing.

Kneeling hip flexor stretch

Kneel on a mat as though you were about to propose to someone—your left knee aligned under your hip, your right foot planted in front of you so your right knee and hip are bent at 90-degree angles. Check your posture—your core should be engaged, and your ears should be “stacked” over your shoulders, hips, and left knee.

This upright position is critical, as you need to keep the hip flexor you’re stretching (in this case, the left one) fully extended before moving it into a slight hyperextension to help counteract the more common hip flexion. From this position, take a breath in, and as you exhale, press your hips forward while keeping your torso tall. Your left hip will move into a slight hyperextension.

When you feel a stretch through the front of your left hip, stop and hold the position for 30 seconds. Release, then repeat two more times before switching sides.

Standing hip flexor stretch

The standing hip flexor stretch is almost identical to the kneeling version, but you’re performing the stretch from a standing position. Stand tall, your feet hip-distance apart, with perfect posture. Engage your core and “stack” your ears above your shoulders, hips, knees, and ankles. From this position, take a step forward with your right foot so you have a slight bend in both knees, and both feet are fully planted on the floor.

Your torso should remain straight and tall, aligned evenly between both feet. From here, tuck your tailbone under and press your hips forward, keeping your left heel down.

When you feel a stretch through the front of your left hip, hold the position for 30 seconds.

Release, step back to the starting position, and repeat to the opposite side.

Complete three total sets per side.

Supine hip flexor stretch

The supine hip flexor stretch is a good one to perform at the gym on a bench, before you get out of bed in the morning, or even while relaxing on the couch. Lie flat on your back on an elevated surface, positioning yourself so your right shoulder and hip are close to the right edge of the bed or bench. Bend your left knee and place your left foot flat on the bed or bench. Extend your right leg with your right foot and knee off the right side, touching your foot to the ground.

This alone may offer a nice stretch through the front of your right hip. If you can’t do more, stay here, remaining in the stretched position, relaxing your right leg for 30 seconds. If you can comfortably stretch further, use your arms to draw your left knee to your chest as you relax your right hip flexor, allowing it to slowly and steadily enjoy a deeper hyperextension.

When you feel a good stretch, hold the position for 30 seconds. After 30 seconds in your stretched position, return to the starting position, then repeat two more times before switching sides.

Hip flexor step up

The hip flexor step up is very similar to the standing hip flexor stretch, but may be easier for those with very tight hips. Stand facing a bench, sturdy chair, or high step with perfect posture. Engage your core and make sure your ears are “stacked” above your shoulders, hips, knees, and ankles.

Step up onto the bench with your right foot, planting it squarely on the surface so your entire foot is supported. Keeping your left heel down, press your hips forward until you feel a stretch through the front of your left hip.

Hold for 30 seconds before releasing and repeating the exercise to the opposite side.

Complete a total of three rounds per side.

Next: 9 Benefits of Stretching That Will Convince You to Do It Daily

The popularity and excellent PR of an August peach has cast a shadow on the poor apricot, which makes me believe that apricots are the most underrated fruit of Ontario. Not only wonderful eaten fresh from the market but in a sticky barbecue sauce, an apricot will bring out the best of these grilled rib’s smoky flavours (which may have gone barely noticed otherwise). Always, always, always pick a good-quality meat; your ribs will be as good as the farm the animals were raised on. I like to serve my ribs with a side of potatoes made however my guests like them. If you have time, marinate these ribs 1 day ahead of grilling—that 24 hours will make them even better.

Apricot BBQ Sticky Ribs

Serves: 6

Ingredients

• 4 pounds (1.8 kilograms) beef back ribs
• Kosher salt, to season

Sticky Apricot BBQ Sauce

• 4 ripe apricots, stoned and roughly chopped
• ½ cup (125 mL) extra virgin olive oil
• ¼ cup (60 mL) canola oil 2 cloves garlic, minced
• ¼ cup (60 mL) honey
• 3 tablespoons Dijon mustard
• 3 tablespoons balsamic vinegar
• ½ teaspoon kosher salt
• Freshly cracked black pepper, to season

Directions

Season the ribs with salt and place evenly across a shallow baking dish.

Place the apricots, olive and canola oils, garlic, honey, mustard, balsamic vinegar, salt, and pepper into a blender and blend on high until a smooth sauce has formed. Pour the sauce over the ribs in the baking dish. Cover the dish and marinate the ribs for 6 to 24 hours in the refrigerator.

Preheat a well-oiled grill to 250ºF (120ºC). Wipe excess marinade off the ribs. Close the grill and cook the ribs for 1 hour and 20 minutes, flipping every 20 minutes (and with an internal temperature of 160ºF/71ºC; see Note). Transfer the ribs to a cutting board, tent with foil, and let rest for 5 minutes before serving.

Note: The only accurate way to check when your ribs are done is checking their internal temperature with an instant-read thermometer. Ribs are safe to eat at any point after 160ºF (71ºC) but will be fall-off-the-bone at 190ºF (88ºC).

Excerpted from Peak Season by Deirdre Buryk. Copyright © 2022 Deirdre Buryk. Photography © 2021 Janette Downie. Published by Appetite by Random House, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

Next: A Kebab Recipe Worth Adding to Your BBQ Menu

Think about the last time you had a spontaneous run-in with a friendly acquaintance. It’s the sort of encounter that seems…quaintly 2019, doesn’t it? Over the past two-and-change years of this pandemic, through waves of tentative reopenings and variant-fuelled lockdowns, plenty of us have stuck pretty closely to our routines. We’ve worn grooves into the sidewalks of our little neighbourhood walks. We’ve told the same two icebreakers at the start of Zoom meetings. We keep buying beans and keep failing to dream up a single new thing to do with them.

“For those of us still working from home, the environment is very stagnant,” says Teresa Liu-Ambrose, a professor at the University of British Columbia’s Djavad Mowafaghian Centre for Brain Health. Jokes in a Slack channel can’t offer the same stimulation as an actual discussion with our colleagues or an unexpected detour on our daily commute. “All these cues you didn’t plan for—the randomness of life—they can trigger some creativity or new kind of thought,” Liu-Ambrose says. Right now, “there’s a lack of the inputs that can push us to try something totally different.”

Habits aren’t inherently good or bad. We bring our own views about the behaviour’s value, which can of course change. But when we perform a task repeatedly over time, the synaptic connection between certain neurons gets stronger, and the behaviour becomes automatic for the brain. (This is why it’s far less onerous to drive a car now than when you were learning—hey, you can even listen to music! You can call your mom on speakerphone!) Essentially, “neurons that fire together, work together,” Liu-Ambrose explains.

(Related: How to Find a Hobby as an Adult)

The reward centre of our brain is activated because we tend to build up habits that we enjoy or that produce the kinds of outcomes we want—releasing delightful neurochemicals like dopamine and serotonin. “Because habits are based on history, though, they’re not immediately flexible or sensitive to feedback,” says Laura Corbit, assistant professor of psychology at the University of Toronto. That means they can be stubbornly resistant to change, even once we no longer assign the same value to the behaviour or the routine starts to feel suspiciously like a rut. “Habits take time to build up and they similarly take time to break down,” Corbit says.

And that can be even harder in times of emotional turbulence. “We know that stress promotes reliance on habits,” Corbit says. “When we’re fatigued or groggy or stressed, we’re not cognitively functioning well. So we fall back on the patterns that have worked for us in the past.”

Here’s the good news: Our brains really are wonderfully plastic specimens, and we can forge new habits to replace the ones that no longer serve us. Here’s the better news: It’ll feel really good whenever we do. When we introduce novelty into our lives, “it increases arousal and attention,” Corbit says. “A new environment will stimulate noradrenaline and dopamine, too.” It doesn’t have to be some significant overhaul—Corbit cautions that too much stimulation can then blend into the boundary of stress, and you’ve got enough of that in your life already. But those annoyingly obvious switch-ups—a new walking route, a spontaneous phone call to an old friend, different pants—will still activate your brain’s reward centre. And before long, you’ll even be dreaming up wild new variations for your entire stash of pandemic beans.

Next: The Secret to Learning a New Skill at Any Age

At exactly 11:07 p.m. on September 8, 1954, a 16-year-old named Marilyn Bell took off from a log retaining wall in Youngstown, New York, and started swimming home to Toronto. The water was a chilly 21°C. The waves were 15 feet high. Eels bit her stomach and legs in the darkness; she fought them off with her fists. By dawn, she had covered more than 20 kilometres. By 5 p.m., she had about six to go. Pink flares cracked over the Canadian National Exhibition to guide her in, but the current kept pushing her west. Finally, a full 21 hours and 64 kilometres after leaving New York, Bell touched the concrete breakwater just off Toronto and entered the history books, becoming the first person to swim across Lake Ontario.

It was a big moment for Canada and the tenacity of teenage girls. It was also a big moment for swimming in Lake Ontario, which lost a whole lot of its lustre by the time I was Bell’s age, not quite half a century later. Although Toronto has done heroic work since the 1970s to stop sewage overflow from reaching the water, and although our beaches are among the world’s cleanest, locals have held onto a nagging suspicion that something filthy lurks in the lake. It’s why, as an adult, despite living a quick walk from the shoreline, I stick to the same outdoor city pools I grew up swimming in. My favourite remains the Sunnyside/Gus Ryder pool, a round-edged giant named after—who else?—Marilyn Bell’s male coach. (Okay, in fairness, he also taught thousands of kids to swim.)

So it was going to take a dramatic turn of events to get me anywhere near the open water—some combination of, oh, a global pandemic that suddenly made people and change rooms scary, plus a stay-at-home order that put nicer lakes out of reach, plus the northern hemisphere’s hottest summer on record, plus a devastating lack of AC in my house. At a spot near Ontario Place on an impossibly humid afternoon, coaxed in by the reassuring presence of couples and children, I couldn’t resist any longer: I waded in to my ankles, then my knees, then my hips. The water was cool and eel-free. I dropped my shoulders under the waves (face: still off limits) and started paddling. I was swimming in the lake.

It’s probably the only time that I—truly incapable of improving on a half-assed breaststroke—have ever had anything in common with elite swimmers. With indoor pools closed by COVID-19, they were forced to do their training in lakes. “After our move to open water, we saw a lot of creativity,” says Bette El-Hawary, the executive director of Swim Nova Scotia. Some coaches climbed into kayaks or onto paddleboards; the athletes would swim to them and back. “Other teams bought rope from Canadian Tire and pool noodles from the dollar store,” El-Hawary says, “to set up the lanes and make their own 50-metre pool.”

(Related: 6 Reasons Swimming is So Good for You)

The swimmers liked the novelty of open-water training, but it was an adjustment for them too: Certain lakes had more aquatic life than others, the water might get choppy and visibility could be an issue. “There’s always some fear of the unknown,” El-Hawary says. The training demanded more of the athletes, as well; out in the lake, there’s nothing to rest on. But that’s the challenge of swimming, says Liz Johnson, lead physiologist with the Canadian Sport Institute Pacific. “It’s really unique in the fact that there’s no coasting.”

Even in a lake hovering around 20°C, swimmers working against the drag of the water are going to generate a lot of heat. “Our resting core temperature is 37°C, and I’ve measured swimmers getting above 39.5°C, which is really warm, given the amount of heat lost to the open water,” Johnson says. What she hasn’t measured, though, is a racing heart. That’s because hearts work differently in the water: Since we’re exercising in a more or less horizontal position, our hearts aren’t fighting against gravity to pump blood back to them. “Your heart rate when swimming is generally 10 to 15 beats lower per minute than when you’re doing something of similar intensity on land, like running or cycling,” Johnson says.

(Related: 11 Ways You’ve Been Swimming All Wrong)

So open-water swimming might not feel like your typical workout, and open-water swimmers might not look like your typical athletes, either. It’s one of the few sports where body fat actually offers a competitive advantage, helping with buoyancy and performance. (If you float easily, you don’t have to work as hard to keep afloat.) Female marathon swimmers have comparatively more body fat than male marathon swimmers do—roughly 31 percent to 19, according to a 2014 Swiss study—and the longer the race, the more we excel. Lynne Cox set both the women’s and men’s world records for swimming the English Channel—twice. In fact, in ultra-distance swims, even the average woman is faster than the average man. As Cox writes in her memoir, “Thank God (or Ben & Jerry’s) for my body fat.”

Our bodies are built to do well in the water. But the more I return to the lake, the better my mind does too. It’s the rare place where I can forget about the pandemic: I don’t need to remember a mask or anxiously calculate my distance from the nearest passing person, because there is no one around me. I can focus on the cold water lapping across my warm back as I dog-paddle forward or the extra kick in my legs that lets me travel a little further out. Everything else gets quiet.

El-Hawary has spent more summers than she can count swimming in Halifax’s lakes, but whenever she drops her towel at the boat launch and makes her way in, she finds the water different. “One day, I’m swimming against a headwind. The next day, I’ve got a tailwind. The next, there’s early-morning fog,” she says. “I never have a plan, because the elements change all the time.” It’s another reason open-water swimming is the perfect way to stay cool in a pandemic summer. When each day remains stubbornly indistinguishable from the one before it, the lake still holds the promise of surprise.

Next: The Benefits of Biking, For Your Body and Mind

The longest cranial nerve in your body, the vagus nerve begins just behind your ears and travels down both sides of your neck, across your chest and through your abdomen. It takes its name from the Latin vagary, because this bundle of nerve fibres literally “wanders” through your body, connecting your stomach, lungs, heart and other organs with your brain. The vagus nerve is involved with everything from speech, eye function and facial expressions to blood pressure and mood.

“The vagus nerve is like a conductor that orchestrates the fight-and-flight and rest-and-digest centres of the brain,” says Krista Roesler, a registered psychotherapist and co-founder of Psych Company in Toronto. This is what makes it so integral to our mental health and emotional wellness, she adds, because it helps us regulate our feelings and it triggers the relaxation response after times of stress.

Maintenance for the vagus nerve anatomy

How do you know if your vagus nerve needs some special attention? Depression, anxiety, breathing issues, slow heart rate, digestive problems and low blood pressure are potential signs of poor vagal tone, which is just a way of describing how well the nerve is working. One measurable indicator is heart rate variability, or the fluctuation in heart rate between when you inhale and exhale. Another indicator is how quickly your heart rate comes back down after an intense jog or Peloton ride. (The number is captured by many health trackers, including the Oura Ring and Apple Watch.) Simply, the shorter your recovery time, the better the odds that your vagus nerve is in good shape.

Practising deep breathing will jump-start your body’s relaxation response, says Roesler: Think alternative nostril breathing, deep diaphragmic breath cycles, meditative humming and chanting. Cold therapy, which could be a Wim Hof-style plunge into ice water, a minute spent under a cold shower or an ice pack on the back of your neck, will kick-start your parasympathetic nervous system, exercising your vagal tone. Walking, jogging and other forms of regular activity also strengthen your vagus nerve. And so does social support. “Surrounding yourself with people who make you feel safe and secure, hearing a loved one’s voice, laughing, kissing, cuddling a pet—these can all balance your nervous system,” Roesler says.

Stimulating the vagus nerve

Vagus nerve stimulation (or VNS) is a tool that doctors use to treat a wide range of diseases and disorders. One method involves a small medical device surgically implanted in the chest that sends tiny electrical pulses through the nerve. “It’s used therapeutically to reduce symptoms of mood and anxiety disorders, PTSD and treatment-resistant depression,” says Roesler.

A similar form of VNS therapy is also used to treat refractory (medication-resistant) epileptic seizures. “It’s almost like a pacemaker for the brain because it interrupts the abnormal brain activity that causes seizures,” says Dr. Paula Marques, a neurologist and epilepsy genetics fellow at the Krembil Brain Institute, part of Toronto’s University Health Network. “About 30 to 40 percent of all epilepsy cases are refractory. In about 50 percent of those cases, the VNS could bump up the medication’s efficacy by 50 percent, which makes a huge difference in a patient’s life.”

The applications for VNS don’t end there. There are studies underway to determine its potential for treating Alzheimer’s, autism and rheumatoid arthritis. In February, Health Canada approved a non-invasive clinical procedure to be used in hospitals to treat acute respiratory distress due to COVID-19. And there is a recognized non-invasive hand-held neuromodulation device that migraine sufferers can use at home to fight off cluster headaches.

What happens in vagus

“There are added benefits to VNS therapy that my patients report,” says Dr. Marques. “Many say they feel more alert and more upbeat.” That’s because the vagus nerve will prompt the body to release feel-good chemicals and activate focus centres in the brain that help with clarity.

DIY devices are now popping up, promoting better stress management, deeper relaxation and more tranquility. Apollo, a wearable that goes around your wrist (like a smart watch), provides a type of touch therapy using silent vibrations and describes itself as a “workout for your nervous system.”

And then there’s a set of high-tech earbuds, called Xen by Neuvana, that send stimulating micropulses through the left ear canal to tap the vagus nerve. Because the vagus nerve signals the brain to release calming neurotransmitters like serotonin, one of the most sought-out benefits of the device is better sleep. Some users pair it with a favourite sleep meditation app at lights-out for the ultimate bedtime routine.

Alina Butunoi, a massage therapist and certified movement neurology specialist with Align for Performance in Ottawa, uses the Xen earbuds in her practice when working with her clients. “Performing a session with Xen for 15 minutes prior to training allows us to reignite the signals for the vagus nerve,” she says. It’s a tool she employs alongside progressive relaxation and breathing techniques, and traditional massage and mobility exercises. She says it’s helpful with both pain management and rehabilitation.

Without good vagal tone, we are prone to prolonged periods of high stress, which is detrimental to our health. In addition to the physical stressors, we can have difficulty managing our emotions, overreact, have trouble concentrating and lack compassion and joy. “It’s hard for us to cope and handle life in this state,” says Roesler. Imagine, instead, a lake that is calm and serene. The sediment and debris have floated to the bottom, and you can see clearly through the water. “This is how we want to see the world and our problems,” Roesler says. In a way, a well-functioning vagus nerve can serve as our goggles.

Next: Food for Thought: Can What We Eat Influence Our Mental Health?