All dog lovers know that those furry friends improve your quality of life. They cheer you up when you’re feeling down, keep you active, and help foster connections with your communities. But did you know that having a pup might also be good for your gut?

It’s hard to imagine, but research is showing that owning a pet could be beneficial for your gut microbiome, and thus your gastrointestinal health.

Clostridium difficile, or C. difficile, is usually a hospital-acquired and that disrupts healthy bacteria in the colon. The infection, known as C. diff colitis, tends to occur when patients take antibiotics, which can kill good bacteria in the gut.

As many as of patients initially treated for infections experience a recurrence, and the risk of subsequent recurrence only increases with each case, leading to an unpleasant cycle.

, an associate professor of epidemiology at the University of Pennsylvania School of Veterinary Medicine, wondered if these recurrent cases might come from the animals we share our environment with.

“The idea going in was, if you get C. difficile from the hospital, you come home, you shed it, your pet would pick it up, your pet would become colonized, then your pet would give it back to you, and you would become infected again,” Redding says.

But her team found quite the opposite. Their explained that close interactions with pets actually appeared to have a protective effect against the recurrence of C. difficile infections.

Living with Pets May Strengthen Your Immune System

Other researchers have observed similar phenomena. A found that children between the ages of 5 and 15 who lived with a dog had a reduced risk of developing Crohn’s disease, a bowel disease that causes inflammation of the intestinal lining.

A found that exposure to dogs led to a decrease in childhood asthma cases in farming communities. Research also found thatĚý (people over 65), there was an increase in beneficial microorganisms and a decrease in harmful bacteria in the guts of dog owners. Findings in another suggested that exposure to pet dogs (and not cats, interestingly enough) decreased the prevalence of atopic dermatitis, also known as eczema, in children, especially when the dogs remained indoors.

“People who grew up around animals, or had furred pets, or grew up on farms tend to have lower incidences of autoimmune diseases like asthma or (which describes someone who is highly susceptible to allergen-related diseases), and even obesity,” says Redding. She explains that a lot of these diseases are tied to the health of the microbiota, the community of organisms that live on and in our bodies, primarily in the gut, which is home to roughly —hence the focus on gut health.

Pets and Owners Share Microbes

Beginning as early as the 1980s, researchers have found that pets and their owners share microorganisms.ĚýAĚýĚýspecifically looked at intestinalĚýE. coliĚýand found that humans and their pets shared similar strains of the bacteria.ĚýMore recent studies, however,Ěýanalyze whole communities of microorganisms. One found that people and dogs who cohabitated shared similar microbial communities.

According to Redding, “Up until recently, the majority of the research looking into microbes from pets has been more on the pathogen side where we question: What are the bad things that animals transmit to us?” But researchers are starting to understand that microbial sharing might have benefits.

How Dogs Benefit Your Gut Health

The reason why there are fewer instances of allergies or autoimmune diseases in farming communities or households with animals remains unclear. But many researchers believe it is linked to the hygiene hypothesis: the idea that young children in clean, modern environments are not exposed to an adequate amount of microbes, resulting in understimulated immune systems (and making them more likely to develop allergies and auto-immune diseases). Dogs may help with that.

Increased Diversity of the Gut Microbiome

“Children who live in households with pets have higher gut diversity than those who don’t reside with pets, and the thought is that a more diverse microbiome is a healthier microbiome,” says , a pediatric gastroenterologist at St. Louis Children’s Hospital and member of the American Gastrointestinal Association. “The thought is that dogs go outside and bring those microbes in.”

You May Be Better Protected from Disease

During Redding’s 2020 study, researchers found that more contact came with greater benefits. “The more contact you have with your pet, the more you share sleeping quarters with it or let the dog lick your hand or face, the greater the protective effects against C. difficile infection recurrence,” she says.

Don’t worry: you don’t necessarily need to change your behavior around your pets to reap the benefits. “Generally, I think with people who own pets, there’s a lot of close contact, so that kind of exchange is just happening already,” says Holtz.

More Studies Are Needed

MostĚýstudies on the beneficial impacts of pet ownership on the microbiome have been conducted with young children and babies, a time when theĚý isĚýmost malleable. But Redding is currently studying adults to see whether older pet owners have less severely disrupted microbiomes after taking antibiotics and if their microbiomes recover more quickly.

“Everyone has a baseline microbiome that’s healthy enough, but when something like an antibiotic comes along and disrupts it, then it will be interesting to see what effects our pets might have, if any,” says Redding.

We Don’t Know How Many “Bad” Germs Our Pets Share with Us

While studies around microbial sharing are promising, experts note that more research is necessary.

“We still do have to weigh the possibility that they are sharing unhealthy microbes with us, like (a bacterium that causes diarrhea) or Salmonella or E. coli,” says Redding. “So where that trade-off happens, good bacteria versus bad bacteria, I don’t think we know at this point.”

Between eating fermented foods, managing stress, getting enough sleep, and following all of the other gut health tips out there, keeping your microbiome strong can seem like a daunting task. But luckily, the gut-healthy practice of snuggling up with your pup is easy to incorporate.

Want more ofĚýšú˛úłÔšĎşÚÁĎ’s Health stories?Ěý.

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After a run in the sun or a day spent on the windy ski slopes, I usually come home to discover that my hair is a sweaty, tangled mess. Trying to pull a comb through it only seems to make it worse, forcing me into yet another wash, which I’m pretty sure we’re not supposed to do daily, right? And considering how much of a beating our hair takes when exercising, it’s important to take good care of your hair during and after a workout.

The good news is that protecting your hair doesn’t mean you have to sacrifice your fitness goals. With the right routine for your hair type and a few mess-free styling tips, you can ensure your hair and scalp stay as healthy and strong as you.

A Build-Up of Sweat Creates the Perfect Environment for Bacteria to Grow

According to a Colorado-based dermatologist, and avid hiker and climber, when we work out, sweat sits on the scalp and increases moisture and oil, which can lead to excess fungal growth.

She explains that this kind of fungi, also called , is a type of yeast that naturally exists on our skin. But, if it overgrows, it can lead to inflammation, itching, scaling, excessive oiliness or dryness, and flaking on the scalp.

Sunlight and Elements Dry Out—and Break—Your Strands

“Sun exposure can damage the actual hair shaft, and it can lead to excessive dryness, which can lead to breakage,” says Shao, who adds that sun exposure over time on the scalp itself can also increase your risk for skin cancer.

If you are doing an activity like skiing or biking, wind may also cause damage. “When your hair is getting whipped around, it gets super knotty, and you have to get all that out; that is definitely going to cause hair breakage and damage,” says Shao.

She adds that it’s important to avoid doing outdoor activities while your hair is wet. “Wet hair is really weak, making excessive heat and cold when your hair is wet a potential problem.”

Too-Tight Buns and Ponytails May Cause Hair Loss

Keeping your hair pulled taut and away from the face with a scrunchie can lead to , a type of hair loss caused by prolonged or repeated tension on the hair strands. “This pulling can lead to hair loss and scalp damage,” says Shao.

Swim Caps Are, Ironically, Not Great Either

Wearing tight swim caps may also cause the hairline to recede.

“Swim caps are great in one sense because they have the benefit of protecting our hair from chlorine,” says Shao, who explains that the chemicals can damage the protective hair cuticle, drying out your strands and scalp. “But swim caps—especially if they are too tight, or worn for extended periods of time, or not put on properly—they can cause a lot of excessive pulling force.”

Silicone caps are better than other materials, like latex, because they tend to fit better and don’t pull on the hair. Regardless of your chosen material, Shao suggests applying a leave-in conditioner to your hair before putting on a cap, which can allow it to slip on more easily. Put both hands inside the cap facing each other and stretch the cap as wide as you can, pulling it over your forehead.

How to Manage Your Hair While Working Out

Your active hair care routine should be tailored to your specific hair profile.ĚýHair knowledge and routine adjustments will go a long way in protecting and nourishing your hair.

Consider Your Hair Type

Hair types divide your hair’s growth pattern and texture into numbered, lettered categories. The accompanying letters, A, B, and C, align with section width, aka the tightness of your curl. Coily hair, for example, may be categorized as type 4b or 4c.

In terms of texture, there are :

• Straight (Type 1): lays flat and can be harder to curl
• Wavy (Type 2): has more volume than straight hair; the tightest waves can be mistaken for curls
• Curly (Type 3): can be loose or tighter, springy curls; because oil has a harder time traveling down the winding strands, curly hair can get dry and frizzy
• Coily (Type 4): tight curls and strands have a zigzag pattern

Additionally, your hair may be naturally thick or thin, oily or dry. And while anybody can experience scalp conditions like psoriasis or alopecia, different hair types are often associated with different conditions. “In general, coarse, coily hair is going to be more prone to dryness and breakage, while more fine hair can be more susceptible to oiliness and scalp irritation,” says Shao.

Choose Accessories Best Suited to Your Hair Needs

While getting to know your locks is a must, proper styling is another can’t-miss step. , co-founder of , an organization dedicated to elevating Black women distance runners, suggests wearing hats with satin linings to prevent snagging.

That said, Shao notes that cotton hats can trap sweat and moisture against the scalp—so if you are going to wear a hat, make it a moisture-wicking one. “Make sure that you are washing those caps frequently and allowing them toĚý fully dry before using them again, as caps, as well as headbands, can hold on to bacteria, and that can lead to acne, folliculitis, and breakouts,” she says

In terms of all styles, loose is better. Shao recommends a low bun, loose braid, or hair twists rather than tight braids for those with type 4b or 4c hair. Silk or snag-free hair ties can help ensure that there’s no unnecessary tearing.

“Everyone’s hair is unique to them and how they care for it is also something that is deeply personal to them, so finding what works best for you is important,” says Robinson. “If one thing doesn’t work, just try something else.”

5 Easy Workout Hairstyles

Not sure which updo is right for you? These simple styles are worthy contenders.

1. French Braids

“My go-to is two French braids that lead into a ponytail,” says running influencerĚý. “It keeps hair out of my face and is super cute, too.”

SAVE FOR LATER! Instructions below! What you’ll need: two clear elastics, regular hair tie, brush Step 1: Part your hair down the middle Step 2: Start a French braid on the left side. When you reach the back of your head, don’t gather more hair and instead pivot to a regular braid! Tie off at the end. Step 3: Repeat on the right side Step 4: Gather all hair in a ponytail and that’s it! Optional Steps: Use a wax stick to keep any flyaways down. You can also untie the smaller elastics once the ponytail is secure and undo the braids in just the pony so they still stay up top but the ponytail is brainless. If you try this out, defo let me know!

2. Loose Bun or Puff

A not-too-tight bun or puff is a good choice to keep your hair off your neck on hot days. Spiral hair ties Ěýare a good option if you want to toss your hair up; they can stretch to accommodate thick hair, are durable, and are gentle on your strands.

A hair tutorial for hair or any babes.

3. Bubble Ponytail

Justine also often wears a bubble pony (where you use elastic bands to create puffy sections in a ponytail). This is a great style for an intense workout because gathering the hair down the ponytail can prevent nasty tangles which then cause breakage when you try to comb them out.

Now accepting ideas for my next running hairstyle! I need fun inspo and I love trying new things!

4. Rip Tied

Shao suggests a , a brand of hair tie that keeps your hair contained. “Those are really nice, especially if you are a skier and you want to wear your hair in a braid, or if you’re a surfer, because the wind factor is a problem, so having your hair a little more tied up is nice.” As a bonus, Rip Tie offers ties in an array of vibrant colors to suit whatever vibe you’re going for.

This @RipTieHair are such a game changer for my tangled hair girlies

5. Softly Secured

Robinson likes to wear wide elastic headbands if she is wearing her hair straight and loosely clipped back to avoid the dreaded ponytail dent. “If I’m wearing a protective style, same thing: I just loosely tie my hair up so it doesn’t give my edges too much tension,” she says.

Need more headbands

How to Care for Your Hair After a Workout

Ultimately, intentional hair care is just one part of a healthier whole. After working out, the correct cleansing schedule and between-wash products can make all the difference.

Cleanse with Care

“In general, it’s important to maintain a regular hair wash routine, but that is going to be a little different for everybody,” says Shao. “It really does depend on the type of scalp and hair that you have, and also your activity level.” If you are exercising daily and have an oily scalp, for example, you may need to wash your hair daily or every other day. For frequent cleansing, Shao suggests using a mild, sulfate-free shampoo and applying it directly to your scalp before lathering. “You don’t necessarily need to put shampoo on your hair shaft, and definitely not your hair ends unless you rolled around in the dirt or something,” she says.

People with coily, type 4b or 4c, hair may not need to wash every day. Shao notes that these hair types tend toward dryness and brittleness, making the natural oils that come with skipping a wash essential. For people with extensions, weaves, or braids, Shao recommends diluting your shampoo into a spray bottle—just spray your scalp and rinse.

Refresh Between Showers

There are ways to refresh your hair after a workout without fully washing it. If you have coily hair, Shao recommends doing a water rinse of your scalp after workouts to get some of the salt and sweat buildup out. Robinson says she only washes her hair about once a week but uses the to revamp her hair between washes.

If you are washing infrequently and still struggling with dry hair or dandruff, Shao suggests using an anti-dandruff serum ( from Jupiter, a scalp repair and haircare brand), which she says can help control yeast growth.

“Don’t be discouraged by your hair getting messed up because the bigger picture is making sure you are well,” says Robinson. “You can always style your hair in a different way, try something else, wash it, and start over, but you only get one you, one life, to be healthy. That’s the priority.”

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