Ordinary Chaos

Category: Lifestyle

From health and wellness tips to home organization hacks and gourmet recipes, we are here to help you live your best life. Join us on a journey to a more fulfilling, joyous, and radiant lifestyle, with expert advice and inspirational content curated to breathe fresh air into your daily routine.

  • Turkey Foil Covering Time: Tips for Juicy Roasts

    Turkey Foil Covering Time: Tips for Juicy Roasts

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    Cover your turkey in foil if you want it to roast faster.

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    Yvonne Duivenvoorden/Radius Images/GettyImages

    Should you cover turkey with foil while it cooks? Well, putting aluminum foil over turkey can help the cooking process as it roasts.

    There are two ways to do it: Encase the turkey in the foil before roasting it in a hot oven or use the foil as a tent to control the level of browning.

    Covering the whole turkey with foil is a popular cooking method because it steams the turkey in its own juices, per the University of Illinois Extension (UIE). If done correctly, the end result is a wonderfully moist bird with golden brown, non-crispy skin.

    When deciding whether to cover your turkey with foil or not, consider that enclosing it makes it cook faster. The compromise here is that the turkey skin, while golden, won’t come out crispy.

    If you’re looking for a crispier result, you should tent your turkey with aluminum foil. The tent method yields perfectly brown, crispy skin and a slow-roasted flavor, but it does takes more time.

    Tip

    Don’t stuff your turkey before cooking it, especially if it is enclosed in a small space, per the USDA. So, if you are fully enclosing your bird in foil, or you are grilling, microwaving or deep-frying it, don’t stuff your turkey.

    The faster cooking times don’t allow the stuffing to heat quickly enough to kill foodborne bacteria in the stuffing. If you are tenting the turkey, you can stuff it, but it’s still safer to cook stuffing separately, per the UIE.

    How to Cook a Turkey With Aluminum Foil

    To cover or not to cover a turkey? If you have a limited amount of time to roast your bird, you can cover turkey in aluminum foil beforehand, which will shorten the cooking time. Just make sure you don’t seal the foil so it’s airtight, or moisture will be trapped inside and affect the end result.

    1. Preheat the oven to 450 degrees Fahrenheit, according to the UIE.
    2. Tear off a piece of 18-inch-wide, heavy-duty aluminum foil that is three times longer than the length of the turkey. Lay it over a large roasting pan, centered lengthwise.
    3. Place the turkey on the aluminum foil breast-side up. Brush the turkey with melted butter or vegetable oil.
    4. Bring the sides of the aluminum foil up along the sides of the turkey. Bring the ends of the foil up over the top of the turkey. Overlap the ends of the foil so they will stay in place, but don’t seal them so they are airtight.
    5. Put the turkey in the oven. Roast the turkey until a meat thermometer inserted into the thickest part of the thigh reads a minimum of 165 Fahrenheit, according to the UIE.

    The cooking time for a turkey wrapped in foil will vary based on the weight of your bird. An 8- to 12-pound turkey will need 2.75 to 3 hours to cook through at 325 F, according to the USDA Food Safety and Inspection Service. Roasting at a higher temperature lowers this cooking time.

    At What Temperature Should You Cook Your Turkey?

    Your oven temperature should be set at no lower than 325 F, according to the USDA. A higher temperature will speed up the cooking time.

    When it comes to foil-wrapped turkey, you can set your oven at a higher temperature — the UIE suggests 450 F.

    A whole turkey is safe to eat when its internal temperature is a minimum of 165 F, which can be measured with a food thermometer.

    Foil Tent Turkey Cooking Instructions

    1. Preheat the oven to 325 degrees Fahrenheit.
    2. Place the turkey in the roasting pan breast-side up.
    3. Brush the turkey with melted butter or olive oil.
    4. Here’s how to tent with foil: Make a tent-shape with the foil by creasing a piece of foil in the center. Prop it up over the turkey. The ends will be in the roasting pan. Stand the center up 1 inch over the turkey breast to allow for air flow.
    5. Put the turkey in the oven. Roast it until a thermometer inserted in the innermost part of the thigh and wing and the thickest part of the breast reaches 165 degrees Fahrenheit, per the UIE. Let the turkey stand for 20 minutes, per the USDA, to make it easier to carve.

    Other Tips for Roasting Your Turkey With Foil

    Foil-covered turkey won’t brown well if it’s covered for the entirety of its cooking time. You have some options to ensure the bird is cooked to perfection.

    • Begin cooking your bird without the aluminum foil for the first two-thirds of the time. This is when you will leave the turkey uncovered for browning. At the two-thirds point, lay a piece of foil loosely over the turkey to keep the breast from browning further while the thigh meat continues to heat to the desired temperature.
    • If your turkey is looking a little pale for your taste, remove or fold back the foil for the last 30 minutes of roasting. You can brush the skin with some vegetable oil to enhance the browning process, per the UIE.
    • No matter which method you’re using, don’t cover the turkey with foil after you remove it from the oven because this can continue to cook the bird, which will dry it out.
    • To season your turkey, place fresh herbs, onions, garlic or peppers in the cavity ‌before‌ roasting it.

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  • Can Eating Onions Really Help Lower Your Blood Sugar?

    Can Eating Onions Really Help Lower Your Blood Sugar?

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    Onions have a low-glycemic index, so they can be a good choice if you have diabetes.

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    Capelle.r/Moment/GettyImages

    When you’re trying to manage your blood sugar, it’s a good idea to fit more non-starchy vegetables into your diet because they’re low in both calories and carbohydrates.

    But can vegetables like onions actually help regulate your blood sugar levels? Do onions, in particular, have any other health benefits for people with diabetes?

    Here, learn how you can eat onions to lower blood sugar, and other onion benefits.

    Nutrition Content of Onions

    Before diving into the effect of onions on blood sugar, it helps to know a bit about their nutrient content.

    Onions are low in calories and a good source of fiber and vitamin C. Here’s a breakdown of their nutrients, per the USDA:

    Calories

    46

    Carbohydrates

    11 g

    Fiber

    2 g

    Protein

    1.3 g

    Vitamin C

    12 mg

    Folate

    30 mcg

    Can Onions Lower Blood Sugar?

    If you’re looking for ways to lower blood sugar, incorporating more low-carb veggies like onions into your diet may help. Onions have a low glycemic index, which may be helpful for people with diabetes, per the Mayo Clinic. Examples of other low-GI vegetables include leafy greens, raw carrots, kidney beans, chickpeas and lentils.

    While there isn’t much current research surrounding blood sugar-regulation and onions, there are a few older studies that draw some possible links between the two.

    In particular, one older October 2014 review in ‌Nutrition‌ mentions sulfur compounds found in onions, (namely S-methylcysteine and the flavonoid quercetin) may be responsible for the vegetable’s effect on blood sugar.

    The review also mentions that, in clinical trials, people with diabetes experienced blood sugar-lowering effects after eating onion slices.

    An even older October 2010 study in ‌Environmental Health Insights‌ found people with diabetes who ate raw red onion had lower fasting blood sugar levels 4 hours later.

    Keep in mind, though, that more research is needed in order to determine these connections. Always talk to your doctor before trying at-home remedies to regulate blood sugar.

    Can You Use Onion Extract to Lower Blood Sugar?

    Onion extract is made from the juices of an onion and can be used in cooking, similar to onion powder. There is limited research to suggest that onion extract is beneficial for lowering blood sugar. However, the above ‌Nutrition‌ study mentions onion extract could have a small hypoglycemic effect by stabilizing the process of glycolysis (breaking down glucose).

    Another small study on rats found onion powder may be protective against high blood sugar due to diabetes, according to a July-August 2020 article in the ‌Avicenna Journal of Phytomedicine. ‌However, these findings can’t necessarily be extrapolated to humans.

    Besides possibly helping with blood sugar, there are some other health benefits of onions that are worth noting. These include:

    1. They May Help Reduce Inflammation

    Some Evidence

    Onions are full of nutritious antioxidants and vitamins that can help reduce levels of inflammation throughout the body. Per the Cleveland Clinic, they contain about 25 different flavonoids, a type of antioxidant that’s helpful in warding off disease.

    One flavonoid, called quercetin, offers heart-healthy benefits and can help fight obesity and metabolic syndrome, along with high blood pressure and cholesterol, per the Cleveland Clinic.

    Red onions, in particular, have health benefits because of their anthocyanin content. Anthocyanins are antioxidants that give red onions their purple-reddish color. So when you’re cooking with red onions, try to keep as much of the vegetable with the coloring as possible to reap the benefits, per the Cleveland Clinic.

    2. They Can Help Support a Healthy Gut

    Some Evidence

    While onions can be a trigger for people with irritable bowel syndrome (IBS) — causing gas, bloating and occasional diarrhea — they can be beneficial in other instances due to their prebiotic content, per UMass Chan Medical School.

    Onions contain sulfur, which may not be great in regards to body odor but can be beneficial for digestive and overall health, per Mount Sinai.

    Prebiotics serve as food for the “good” bacteria in your gut, helping them to grow and thrive, per the Mayo Clinic.

    Onions are a sufficient source of prebiotics and fiber, but they may be better digested and offer more benefits for your digestive system when cooked, per the Cleveland Clinic.

    3. They’re Linked to a Reduced Risk of Certain Cancers

    Limited Evidence

    Eating onions could be part of a healthy diet that helps reduce your risk of certain cancers. A small October 2019 study in ‌Asia-Pacific Journal of Oncology‌ found eating allium vegetables (i.e., onions) is associated with a reduced risk of colorectal cancer.

    And according to the Cleveland Clinic, eating a diet rich in onions may also help reduce your risk of other cancers, including bladder cancer and stomach cancer.

    Keep in mind, though, that this does ‌not‌ mean eating onions alone will prevent or cure cancer.

    4. They’ve Been Linked to Stronger Bones

    Limited Evidence

    Especially for older adults, eating onions or drinking onion tea may help support bone health, per the Cleveland Clinic.

    One February 2016 study in ‌Food & Function‌ found middle-age and postmenopausal people who drank 3 ounces of onion juice every day for eight weeks had mildly improved bone mineral density. The study authors conclude drinking onion juice could help treat bone-related disorders like osteoporosis.

    If you want to reap onion water benefits or onion tea benefits, try making it yourself.

    How to Make Onion Tea at Home

    1. Wash and cut half an onion.
    2. Put the onion into a pot.
    3. Optional: Add five slices of ginger and some green tea leaves.
    4. Pour boiling water into the pot and allow the ingredients to steep for three to four minutes.
    5. Strain and enjoy.

    Tips for Adding Onions to Your Diet

    While the research is not solid on whether onions can lower your blood sugar, they are a low-calorie, low-glycemic, non-starchy food, which may be helpful for people with diabetes.

    A few ways to incorporate onions into your diet include:

    • Slicing raw onions to add to sandwiches or salads
    • Grilling or roasting onion slices to add to a meal
    • Dicing or sautéeing them with peppers as a side dish or topping
    • Turning them into a relish
    • Pack more onions into existing recipes — especially for soups, chilis and stews — to add more volume (and fiber) without much increase in carbs or calories

    How Much Onion Should You Eat per Day?

    The American Diabetes Association recommends eating at least three to five servings of non-starchy vegetables, such as onions, per day, where one serving is equal to one-half cup cooked or 1 cup raw.

    If you’re eating more than 1 cup cooked or 2 cups of raw onions at a meal, and you’re counting carbs to control blood sugar, you may need to count those servings toward your total carb intake for that meal. For example, 2 cups of raw sliced onions would count as about 20 grams of carbs.

    Other Tips for Regulating Your Blood Sugar

    There are many different things you can do at home to manage high blood sugar, per the Centers for Disease Control and Prevention (CDC):

    • Get regular exercise
    • Take your medicine as instructed
    • Follow your diabetes meal plan, prioritizing fruits and veggies along with foods lower in calories, saturated fat, trans fat, sugar and salt (see your doctor or a registered dietitian if you need more guidance)
    • Stick to a regular eating schedule and don’t skip meals
    • Limit alcohol
    • Check your blood sugar as directed by your doctor, and take note of what makes your levels go up or down
    • Talk to your doctor about adjusting your insulin dose

    When to See a Doctor About Your Blood Sugar

    If you check your blood glucose level and it’s consistently too high (above 240 mg/dL), per the Mayo Clinic, call your doctor to discuss whether you need to make changes to your medication plan.

    While there isn’t a lot of research into the role of onions in regulating blood sugar, they are a low-glycemic food and contain sulfur compounds, which could have a blood sugar-lowering effect.

    On top of that, onions contain healthy antioxidants that are linked to a lower risk of disease.

    If you’re unsure about whether you should incorporate onions into your diet to help manage your blood sugar, talk to your doctor or a registered dietitian. They can help you come up with a diabetes diet plan and suggest other blood sugar-regulating foods.

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  • On the Scene at the Academy Museum Gala: Kim Kardashian in Thierry Mugler, Coleman Domingo in Valentino, Sheryl Lee Ralph in Sophie Couture, Taraji P Henson in Tamara Ralph & More

    On the Scene at the Academy Museum Gala: Kim Kardashian in Thierry Mugler, Coleman Domingo in Valentino, Sheryl Lee Ralph in Sophie Couture, Taraji P Henson in Tamara Ralph & More

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    Coined the Met Gala of the West Coast, the fourth annual Academy Museum Gala was star studded with Hollywood’s brightest celebrities showcasing their red carpet style in the most astounding way.

    Held inside of the Academy Museum of Motion Pictures in Los Angeles, the fundraiser supports the organization’s cinema exhibits and public programming.

    ‘Skims’ founder Kim Kardashian looked clean and pristine in an all white Thierry Mugler corset with a long sleeve matching maxi jacket that draped off her shoulders. Her clear heels felt Cinderella-like, and her Tiffany & Co necklace was encrusted with the finest jewels.

    Kim wasn’t the only one in attendance from the Kardashian clan, as her younger sisters Kendall and Kylie were also both on the scene. Kylie who often channels Kim, also opted for designer Thierry Mugler. With a nude sequins transparent top, Kylie served sex-appeal in her dress that had cutouts at the hip.

    Contrary to Mugler, the supermodel of the family, Kendall Jenner looked like a class act in a black Schiaparelli dress that was very demure and cutesy.

    Known for her amazing award speeches, Sheryl Lee Ralph looked stunning in a cream strapless Sophie Couture gown that accentuated her curves and looked incredible on the 67-year old actress.

    Ralph wasn’t the only one showcasing her curves as Taraji P. Henson was another break out star of the evening in a gold sequins Tamara Ralph dress. Strapless and characterized with a deep v-neck plunge line, Henson’s dress gave, “I’m coming out and I want the world to know” (in Diana Ross voice).

    Ava Duvernay and Davine Joy both wore Louis Vuitton to the Academy Museum Gala, with Duvernay looking sizzling hot in a red draped max dress that had a cow neck bodice.

    Joy, who’s known for rocking exaggerated silhouettes, took us back to the nineteenth century with her cage crinoline that held together her gown cylindrical shape.

    Serving runway realness at the Gala was none other than Kerry Washington who opted for a black and white Carolina Herrera dress that had a floral print. We have to admit, Washington looked magnificent and dynamite in this black and white frock.

    Showcasing a different interpretation of black and white was Quinta Brunson who wore a strapless houndstooth dress that felt on trend for the fall season. Perhaps one would have thought that she arrived in Chanel, however just like Kerry Washington, Carolina Herrera is to thanks for this exceptional look.

    Representing for the fashionable men was Coleman Domingo and Dwayne Wade who attended alongside his wife Gabrielle Union. Domingo, who has become well known for his fashion sense and will serve as the 2025 Met Gala co-chair, wore Valentino.

    His black suit jacket tied at the waist and his red Valentino pants were the moment. Taking a closer look, his black lace gloves layered with diamond rings and bracelets, made a fashion-forward statement. One can only imagine what he’ll wear to Met Gala come May 2025.

    Wade, also looked dapper in a double breasted suit that had a silver embellished pen and was paired with tapered trousers. His wife was the perfect arm candy in a midnight purple sequins Elie Saab gown that gave us goddess vibes. Gabby’s Tiffany & Co jewels were majestic against her melanated complexion and her and Dwayne looked like the perfect fashion duo.

    What say you? Hot! or Hmm…?

    Photo Credit: Getty Images/ IG Reproduction

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  • Counting Flights of Stairs in a Mile: How to Convert Steps to Miles

    Counting Flights of Stairs in a Mile: How to Convert Steps to Miles

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    There are more than 200 flights of stairs in a mile.

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    Jacobs Stock Photography Ltd/DigitalVision/GettyImages

    Finding time for fitness can sometimes be a challenge, but with a little creativity, you can turn an ordinary activity like climbing stairs into a quick, heart-pumping, calorie-burning workout. If going up the stairs is a common occurrence in your day, then you might be wondering how many flights of stairs are in a mile.

    Converting Stairs to Miles

    If you’re curious about how many steps you need to take in order to reach a mile, then you need to know how to convert steps to miles.

    To do this, you first need to count the number of steps you climb and multiply that number by 17, which is the standard number of inches for most steps. This measurement accounts for tread and rise. The result of this equation is the number of inches you are climbing.

    Next, you need to convert miles into inches. This will turn the number of stairs you climbed into miles. To do this, multiply the 5,280 feet in a mile by 12 inches, and you get 63,360. In other words, one mile is equal to 63,360 inches.

    With that in mind, if you climb 1,000 stairs in a day, that would equal 17,000 inches, which falls short of the one-mile goal. So, if you want to aim for one mile of steps, you will need to climb 3,727 steps (63,360 divided by 17 inches). And to cover 3,727 steps, you’d need to walk between 232 and 310 flights of stairs. The average number of steps in a flight of stairs is between 12 and 16 steps.

    Tip

    If you don’t know the number of steps, or you forgot, you can always go by the flights of stairs you climb. The average number of steps in a flight of stairs is between 12 and 16 steps. If you use 14 as the target, multiply that by the total flights of stairs, and you will arrive at the number of steps.

    Health Benefits of Climbing Stairs

    The health benefits of regular exercise include more than just burning calories. Climbing stairs and other cardio workouts can reduce your risk of heart disease, stroke and type 2 diabetes, according to the Centers for Disease Control and Prevention.

    Most healthy adults should get at least 150 minutes a week of moderate-intensity or 75 minutes a week of vigorous-intensity aerobic activity, plus two or more days of muscle-strengthening exercises that involve all major muscle groups, according to the Physical Activity Guidelines for Americans set by the U.S. Department of Health and Human Services.

    You can chip away at that goal with a few minutes of climbing stairs every day. In addition to boosting your cardio fitness, trekking up the stairs is also a fantastic leg workout.

    Climbing steps requires you to recruit the muscles in your lower body, which means you can strengthen and tone your calves, quads, glutes and hamstrings while simultaneously improving your cardio endurance.

    Plus, because climbing stairs is considered a weight-bearing exercise, according to the Mayo Clinic, it also strengthens your bones, which helps to prevent falls and fractures and may reduce your risk of developing osteoporosis.

    Climbing Stairs for Weight Loss

    While climbing all those stairs may seem like a lot of work just to get one mile of walking in, keep in mind that each step you take also burns calories. In fact, a small December 2012 study in ‌PLOS One‌ estimated that climbing a single step burns 0.09 calories. Multiply that number by 3,727, which is the number of steps in one mile, and you will burn 335 calories.

    To meet your weight-loss goal, look for ways at work, home or even running errands to add a few flights of stairs to your daily activities. Start your morning with the staircase at work and head there for 10 minutes of climbing at lunch.

    When running errands, skip the elevator and instead look for the nearest exit sign leading to a flight of stairs. Find a set of stairs close to your house and head there in the evening for 10 to 15 minutes of climbing.

    You can also turn a set of stairs into a full workout by adding lunges, push-ups, squats and planks to the routine. For example, run the stairs for 10 minutes. Then do 20 squats, 20 walking lunges, 20 push-ups and 30 seconds of planks. Repeat this circuit until you reach your desired time.

    Common Questions

    How many flights of stairs is 10,000 steps?

    The average flight of stairs is about 12 to 16 steps. That means there are about 625 to 833 flights of stairs in 10,000 steps. While 10,000 steps a day is a common fitness goal, you can still get plenty of health benefits of walking less than that!

    How many miles is 100 flights of stairs?

    One mile is around 266 flights of stairs, if you assume the average flight has 14 steps. Here’s how that translates to a few common stair-climbing workouts:

    • ‌100 flights‌: About four-tenths of a mile
    • ‌200 flights‌: About three-quarters of a mil
    • ‌50 flights‌: About two-tenths of a mile
    • ‌20 flights‌: About one-tenth of a mile

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  • 4 Designer Sunglasses Styles to Elevate Your Everyday Looks

    4 Designer Sunglasses Styles to Elevate Your Everyday Looks

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    If you’ve been keenly following fashion and eyewear trends all year, this news won’t come as a surprise – fashion experts are saying goodbye to ’90s-inspired, slim sunglasses. Brought back to the fore by trendsetters like Selena Gomez and Kendall Jenner, barely-there sunnies were all the rage from 2020 to 2023. Now, there’s a new style taking its place: statement-making eyewear pieces. 

    From rimless sunglasses that were popular in the noughties to avant-garde shapes and jewel-encrusted eyewear, bold silhouettes are back and bigger than ever.

    So, if you want to update your current sunglass collection and get tips on elevating your daily ‘fits, here’s a rundown of the best designer styles that are sure to turn heads:

    Double-bridged aviators

    As demonstrated by Steve Harvey in our previous post on redefining men’s fashion, sunglasses are the perfect finishing touch for bolder wardrobe choices. To balance out his outfit comprised of a brightly-colored dress shirt and navy blue pants, Harvey wore double-bridged aviators similar to the Ray-Ban RB3663 frames. The sleek black shades provided the right amount of polish to contrast his playful style, proving that older gentlemen can still make a fashion statement with their looks. To put your own twist on this trend, consider sunglasses like the Gucci GG0062S, which feature a thicker rim and gold detailing that will pair well with even the most basic outfits. 

    Rimless sunglasses

    Popularized in the early 2000s by stars like Mariah Carey, rimless sunglasses are back in full force. This clean style offers a futuristic twist on classic eyewear, pulling focus on the lenses themselves. Designer sunglasses brand Versace is a go-to for embracing this silhouette, boasting sleek rimless styles in their eyewear collections. On OPSM, you can find an array of rimless shades such as the Versace VE2054, which are akin to a pair worn by Kourtney Kardashian. Whether you opt for a subtle tint or bold mirrored lenses, rimless sunnies add a touch of understated elegance to any look.

    Embellished frames

    For those who love a bit of glamour, jewel-encrusted sunglasses are the ultimate statement-making accessory. Adorned with crystals, pearls, or intricate metalwork, this style screams luxury. Channel your inner popstar diva à la Madonna, who made waves after wearing bedazzled oversized frames from Dolce & Gabbana while out in Milan. When incorporating bejeweled frames like the Gucci GG0811S in your looks, keep the rest of your outfit simple, just as Madge did. A little black dress or a monochromatic jumpsuit will complement the sparkle of the frames without overwhelming the ensemble. Finish it off with a glossy nude lip and slicked-back updo for maximum impact.

    Geometric sunglasses

    Among the hottest trends in sunglasses for 2024 is the resurgence of geometric frames. Instead of going for tried-and-true round or square shapes, fashion-forward individuals are reaching for shades with quirky, angular designs. If this is up your alley, consider hexagonal or even asymmetrical frames that command attention with their unique silhouette. For inspiration, look no further than Puerto Rican rapper and singer Bad Bunny, who graced the 2024 Met Gala red carpet donning diamond-shaped sunglasses to round off an edgy all-black ensemble. For a designer pair you can wear daily, check out the hexagonal Prada PR 56YS.

    From classic aviators to rimless sunnies and frames with bejeweled embellishments, this is your sign to experiment with different sunglasses styles and add a touch of flair to your wardrobe this season.

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  • Negative Feedback Loop Definition: Balancing Processes, Explained

    Negative Feedback Loop Definition: Balancing Processes, Explained

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    Negative feedback loops regulate heart rate and blood pressure from going too high during exercise.

    Image Credit:
    PeopleImages/iStock/GettyImages

    A negative feedback loop may sound like something you’d encounter in a toxic workplace. But it’s actually a totally normal process your body uses to make sure all your systems are stable and operating smoothly.

    What Is a Negative Feedback Loop?

    Here’s the negative feedback loop definition: “A negative feedback loop is a way of controlling deviations from a set point in the body,” says Mike T. Nelson, PhD, professor of human performance at the Carrick Institute for Functional Neurology. “It helps you maintain homeostasis.” Homeostasis is a stable base state in which things are level.

    Negative Feedback Loop Examples

    Let’s say your thermostat is set to 70 degrees in the winter. The thermostat has a sensor that monitors room temperature. Whenever it dips below 70, the sensor triggers the furnace to kick on. Once the room reaches the programmed temp, the furnace turns off. This process of upholding a constant temperature is a negative feedback loop.

    The same concept can be applied to blood sugar regulation in your body: Insulin lowers your blood glucose when levels in your body are high and glucagon raises your blood glucose when levels in your body are low.

    What About Positive Feedback Loops?

    Yep, those exist too. What is a positive feedback loop? Unlike negative loops, which help keep your body in a steady state, positive feedback loops have a snowball effect. They amplify changes in your system, pushing you farther from equilibrium.

    “A positive feedback loop is like a chain reaction, intensifying and building on the initial response,” says R. Kannan Mutharasan, MD, co-program director of sports cardiology at the Northwestern Medicine Bluhm Cardiovascular Institute.

    A good example of a positive feedback mechanism would be training a puppy. If your dog fetches a ball and you give them positive feedback, like a pat and a treat, they’ll be encouraged to repeat the behavior and fetch more balls. In contrast, if your puppy chews up your running shoes and you give them negative feedback by scolding them, they will be less likely to destroy your footwear in the future.

    The 5 Stages of a Feedback Loop

    Every feedback loop — positive or negative — has the following five steps.

    1. Receptors in your body detect what’s happening in a certain system and how different biological states change. (This includes your heart rate, temperature and glucose levels.)
    2. This information goes to your brain.
    3. Your brain integrates the info and figures out how to respond.
    4. Your brain sends instructions throughout your body to respond.
    5. Your body follows your brain’s instructions.

    Negative Feedback Loops During Exercise

    What is a negative feedback loop when exercising? When you’re working up a sweat, your body adjusts to the uptick in intensity in a number of ways. It uses negative loops to help you perform at your desired level of intensity, while also keeping you healthy and thriving.

    To understand the role of negative feedback loops in your body during exercise, let’s take the example of temperature again — but this time, instead of exploring how home heating is regulated, we’ll look at body temperature.

    The average body temperature is 98.6 degrees Fahrenheit, so whenever your temp rises above this, your body attempts to cool down. “You generate heat when you’re working out, your body senses your temperature rising, and it responds by shunting heat,” Dr. Mutharasan says.

    The capillaries and blood vessels that go to your skin dilate, bringing heat to the surface of your skin where it can be released. In addition, your sweat glands release perspiration, which cools you as it evaporates off your skin.

    Extreme fatigue after exercise is another negative feedback loop example.

    “If you are overtraining and pushing too hard, you may notice fatigue,” Dr. Mutharasan says. “This is a negative feedback loop mechanism to tell your body to slow down so you don’t continue to overload yourself.”

    Negative feedback also happens if you get hurt during physical activity.

    “When your body detects an injury, it sends a pain signal to the brain,” he says. “In turn, the brain sends a message to the body to take it easy.”

    How Feedback Loops Affect Heart Rate and Blood Pressure During Exercise

    When you’re working out, your body requires extra blood flow to power the muscles you’re using. This influx of blood flow brings oxygen to your muscles, while also clearing out waste products like carbon dioxide.

    As you begin exerting yourself, your brain signals the vessels in your muscles to dilate so a greater amount of blood can stream through them, allowing you to increase your cardiac output.

    To accommodate the heightened demand for blood flow, your heart rate goes up so it can pump blood more quickly through your system. As your heart rate rises, it drives up your blood pressure.

    This is a positive feedback loop in your body. As you ramp up the intensity of exercise, your body in turn raises your heart rate and blood pressure to help you fulfill the physical demands of exertion.

    Then, once you reach “cruising altitude” — say, if you’re on a tempo run — negative feedback loops keep your heart rate and blood pressure in homeostasis.

    “If your heart rate or blood pressure shoot too high, your body will signal you to slow down to keep your vitals in check,” Nelson says. If they dip too low to keep you moving at a steady pace, your body will make the necessary adjustments to get you back up to speed.

    At the end of your workout, negative feedback loops for blood pressure and heart rate also help you decelerate.

    “You don’t need as much blood flow, so your blood vessels constrict, causing your blood pressure and heart rate to drop,” Dr. Mutharasan says.

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  • Hip Subluxation: Causes, Symptoms and Treatment

    Hip Subluxation: Causes, Symptoms and Treatment

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    A hip subluxation is a partial dislocation caused by overstretching, trauma or wear on the hip joint.

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    Healthy hips are important for full range of motion in your lower body. Your hips affect how you walk, sit, jump and perform any other movement that involves your legs.

    Hip subluxation happens when a hip becomes unstable and partially slips out of the socket, but then returns to its original position on its own, says board-certified orthopedist Sean Rajaee, MD, adult reconstruction and joint replacement surgeon and director of the Outpatient Hip and Knee Center at Cedars-Sinai.

    It’s uncomfortable and often painful, usually caused by an injury like falling or a car crash. Here, learn the difference between subluxation and dislocation along with how to treat and prevent hip subluxation.

    Subluxation vs. Dislocation

    Hip subluxation and dislocation are similar but essentially differ in severity. Subluxation is when an unstable hip ‌partially‌ dislocates, or slips in and out of its socket. It feels like your hip is snapping in the socket when you move, or like you can’t put your full weight on your leg, per the Cleveland Clinic.

    Mild subluxation typically doesn’t require medical help and in most cases will resolve on its own, Dr. Rajaee says. But if it’s a severe case of hip subluxation, a doctor may need to reset the hip.

    Hip dislocation, on the other hand, is when a hip comes entirely out of the socket. This usually happens after a traumatic event, Dr. Rajaee says.

    “When a patient goes through significant physical trauma, such as a high-speed car crash, it can cause the hip to dislocate from the socket, requiring immediate medical attention in the hospital,” he adds.

    Walking or putting weight on your leg becomes impossible when your hip is dislocated. In worst-case scenarios, the ball of your femur or your socket could get fractured and require surgery.

    Signs Your Hip Is Out of Alignment

    Hip subluxation and hip dislocation share the following symptoms, per Dr. Rajaee:

    • Joint pain
    • Swelling
    • Difficulty moving your leg
    • Numbness
    • Difficulty walking or standing
    • Muscle spasms

    A doctor can help you determine whether you have a subluxation or dislocation. They can often detect it just by looking at your hip, but they may also want you to get a full physical exam, X-rays or a CT scan before they treat you, per the Cleveland Clinic.

    And of course, get help immediately if you’re in severe pain or can’t walk.

    Is There a Hip Subluxation Test?

    While there are no specific tests to detect a hip subluxation in adults, there are a few tests used on babies and young children to help determine whether they have subluxation or hip dysplasia (when the bones in the hip joint don’t fit together correctly, per the Cleveland Clinic).

    “These tests are known as the Barlow maneuver and Ortolani test,” Dr. Rajaee says.

    Bending the knees and moving the hips per these maneuvers can help a doctor figure out if a child has hip dysplasia based on the movements or sounds in the hips, per Nationwide Children’s Hospital.

    Hip Subluxation Treatment

    There are a few different treatment options for hip subluxation in adults, Dr. Rajaee says. Treatment will depend on the severity of your subluxation. These can include:

    1. Hip Stability Exercises

    For mild cases of hip subluxation, exercises that target the hip joints can help work the hip back into its socket and increase hip mobility.

    Certain hip stability exercises can give you more stability without adding too much wear and tear on these crucial joints, Dr. Rajaee says, including:

    Try adding these exercises to your workout routine three to five times a week to help strengthen and stabilize your hips.

    If the pain from your subluxation is keeping you from working out, ask your doctor about stretches you ‌can‌ do while your hip heals.

    Moderate to extreme cases of hip subluxation — i.e., when you have noticeable hip pain or you’re no longer able to support your weight — will usually require professional help.

    Your doctor can treat your subluxation with a hip reduction, which involves manually moving the joint back into place, per the Cleveland Clinic. This should only be done by a trained professional.

    You will likely be given anesthesia or a sedative to keep you comfortable during the procedure.

    If the hip subluxation is severe enough, you may need surgery.

    “In middle-aged adults with some wear and tear of their hip cartilage, hip subluxation is most reliably fixed through a surgery called total hip arthroplasty (or replacement),” Dr. Rajaee says.

    “Fortunately, through advanced technology and muscle-sparing surgical techniques, patients do exceptionally well with these modern-day hip replacements,” he adds.

    What’s the Recovery Time for Hip Subluxation?

    Recovery time depends on the type of treatment you opt for, Dr. Rajaee says: “If surgery is required, recovery time is variable and depends on the type of procedure you get.”

    Hip reductions take two to three months to fully heal, while hip replacements take up to eight weeks to heal and require additional time for rehabilitation.

    How to Prevent Hip Subluxation

    Hip subluxation is usually unexpected, especially if it’s caused by an accident. But there are some things you can do to prevent it from happening. These include the following, per Dr. Rajaee:

    • ‌Practice general safety‌: Take precautions daily, like wearing a seatbelt in the car and safety gear when participating in contact sports.
    • ‌Strength train regularly‌: Incorporate hip-strengthening exercises to prevent hip subluxation from happening again, and consider going to physical therapy for extra help.
    • ‌Avoid hip-dominant movements‌: If you’re prone to hip instability, avoid activities and movement that could cause your hip to pop in and out of place (i.e., high-impact sports like running, soccer, football or basketball). “This precaution helps prevent further damage to the hip cartilage,” Dr. Rajaee says.

    If you suspect you have hip subluxation (even a mild case), the sooner you call your doctor, the better.

    “Early recognition and diagnosis of hip dysplasia and subluxation are of the utmost importance,” Dr. Rajaee says. “You should talk to your doctor at the earliest moment you have concerns about hip subluxation. Often, the earliest symptom is hip pain rather than full-on subluxation.”

    Your doctor can help you figure out the type of treatment you need.

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  • Why Apples Are Hard to Digest and How to Avoid Side Effects

    Why Apples Are Hard to Digest and How to Avoid Side Effects

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    Apples can be hard to digest for some people.

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    There’s nothing like the crunch of a tart — or sweet! — apple. This fruit is ideal as a standalone snack, a touch of crunch in a salad, a sweet dessert or countless other uses.

    Plus, apples are undeniably good for you: They contain a variety of nutrients, but they’re probably best known for their fiber. In fact, one medium apple has about 4 grams of fiber, per the USDA.

    While that can be a good thing, the relatively high fiber can also make apples hard to digest.

    Here, learn why apples can cause digestive issues, how long apples take to digest and what to do if your stomach hurts after eating apples.

    What Makes Apples Hard to Digest?

    As mentioned above, apples are a good source of fiber. And fiber has a host of benefits, including supporting regular bowel movements and lower levels of LDL (aka “bad”) cholesterol, according to the Mayo Clinic.

    If you’re used to eating a good amount of fiber in your diet, apples may not cause any digestive issues. But ramping up your dietary fiber intake too quickly or eating a lot of fiber all at once (like several apples, for example) can lead to constipation, gas, bloating and abdominal cramps, according to the U.S. National Library of Medicine (NLM).

    2. They’re High in Fructose

    Apples are also high in fructose (aka fruit sugar), according to Johns Hopkins Medicine. For some people, the fructose in apples can lead to bloating and stomach pain, according to the Cleveland Clinic, especially if you eat a lot of apples at once.

    People with irritable bowel syndrome (IBS) may be especially sensitive to the fructose in apples, per the Cleveland Clinic.

    Indeed, if you have IBS or a sensitivity to fructose, you may get diarrhea when you eat fruits high in fructose, like apples, cherries and peaches, per Harvard Health Publishing.

    Fructose is also the reason why apple juice can cause diarrhea, particularly in children who drink it in large quantities, per a June 2017 review in ‌Pediatrics.‌ If your child likes apple juice, try watering it down or limiting the amount they drink on a daily basis to prevent this side effect.

    How Long Do Apples Take to Digest?

    Foods with carbohydrates or sugar, like apples, tend to stay in your stomach for about 30 to 60 minutes, but this all depends on the person. From there, it could take anywhere from 40 to 120 minutes for food to move through your intestines, and up to several hours before it becomes waste, per the Cleveland Clinic.

    If you have digestive issues, like IBS or fructose sensitivity, however, this time could be sped up or slowed down depending on the type of symptoms you have (i.e., diarrhea or constipation).

    How to Make Apples Easier to Digest

    There are two types of dietary fiber: soluble and insoluble. Apples have both types — the soluble fiber is found in the pulp, and the insoluble fiber is in the skin, according to the Cleveland Clinic.

    To decrease the amount of fiber in your apple, you can try peeling it, per PIH Health. This may help cut down on the side effects of eating too much fiber at once, including gas and bloating.

    Cooking apples breaks down their nutrients and can make them easier to digest than raw apples, per PIH Health. This is one of the best ways to eat apples without getting gas.

    Indeed, applesauce and cooked apples without the peels are sometimes recommended for people after they’ve had a stomach bug, per Piedmont Healthcare.

    3. Watch Your Portion Size

    Especially if you have IBS, are sensitive to the fructose in apples or tend to get diarrhea from apples, try limiting the amount you eat per day. Keep in mind that a serving size is one medium apple. Eating more than that in one sitting could lead to digestive issues.

    If you find pieces of undigested apple in your stool, this may be a sign you’ve eaten too much and your body cannot break it down, per the Mayo Clinic.

    How to Ease Digestive Issues From Eating Apples

    Drink plenty of water when eating high-fiber foods like apples to help prevent constipation, per the Cleveland Clinic.

    In general, aim to get between 11.5 and 15.5 cups of water per day through drinking and water-rich foods, per the U.S. National Academies of Sciences, Engineering and Medicine.

    If your stomach hurts after eating apples, try some gentle movement to help your body digest. Exercise is a tried-and-true natural remedy for gas and bloating because it helps food keep moving along your GI tract.

    Certain herbal teas can help soothe bloating and gas, including peppermint, ginger and chamomile blends. If you have acid reflux, keep in mind peppermint can sometimes make it worse.

    If you have diarrhea from eating apples, you can try taking an over-the-counter anti-diarrheal like Imodium ($11.48, Amazon).

    You may also want to limit alcohol, caffeine and spicy, fried or fatty foods until the diarrhea subsides.

    If your diarrhea, constipation and/or bloating persist after eating apples, or you begin to regularly see undigested pieces of food in your stool, you may have an underlying GI issue that a doctor can help treat.

    If you’re ever unsure or worried about your symptoms, it’s always a good idea to check in with your doctor.

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  • Pumpkin Seed Allergy: Symptoms and Management

    Pumpkin Seed Allergy: Symptoms and Management

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    Pumpkin seed allergies are rare but can be serious.

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    Pumpkin seeds are nutrient-dense and delicious. But they can also cause allergic reactions in some people, unfortunately. While pumpkin seed allergies are not as common as other seed allergies, such as sesame, reactions can range from mild to life-threatening.

    If you think you have an allergy to pumpkin seeds, read on to learn about causes, symptoms, related allergies and treatment options.

    Pumpkin Seed Allergy Symptoms

    Allergies to pumpkin seeds often affect the skin. But people who are allergic to pumpkin seeds can also have trouble breathing and even experience a life-threatening reaction known as anaphylaxis shock.

    You may even feel like you’ve gotten pumpkin seed poisoning, but this is just the effect of a severe allergic reaction.

    According to Seattle Children’s Hospital, food allergies typically cause symptoms like:

    • An itchy rash or hives
    • Swelling of the lips, tongue or throat
    • Wheezing or coughing
    • Difficulty breathing or shortness of breath
    • Diarrhea or vomiting
    • Anaphylaxis

    Case studies of people with pumpkin seed allergies also report oral allergy symptoms, including an itchy throat and mouth.

    Warning

    If you’re having a severe allergic reaction to pumpkin seeds, including swelling of the lips, mouth or tongue, difficulty breathing, slurred speech or irregular heartbeat, call 911 or seek immediate medical attention.

    If you’re allergic to pumpkin seeds, your symptoms are caused by eating (or in some cases, simply coming in close contact with) the seeds. Look out for raw or roasted pumpkin seeds in salads, soups, stir fry dishes, baked goods and more.

    Pumpkin seeds are also sometimes ground up and used to create fishing bait. Case studies report instances of people who fish and are regularly exposed to bait derived from pumpkin seeds developing pumpkin seed allergies, according to a 2017 review in the ‌European Annals of Allergy and Clinical Immunology‌.

    Sensitivity to other seeds or related foods can also increase your risk of pumpkin seed allergies.

    Even if you’re not allergic, pumpkin seeds may give you a stomachache if you eat too many of them in one sitting. These little seeds are packed with fiber, which can sometimes lead to gas and bloating, especially if you eat a lot. Getting too much fiber at once can sometimes cause your stomach to cramp and feel distended or even painful, according to the Mayo Clinic.

    If you have an allergy to pumpkin seeds, you could also be at a higher risk of an allergy to other related foods. Cross-reactivity can cause reactions in related seeds, pulps and plants.

    Here are some foods you could potentially also be allergic to, specifically members of the Rosacea family, per a June 2016 review article in the ‌European Journal of Allergy and Clinical Immunology‌:

    • Apples
    • Apricots
    • Pears
    • Peaches
    • Cherries

    Can you be allergic to pumpkin seeds and not pumpkin? It’s possible, yes. Although it’s rare, you do have the potential for an allergy to pumpkin pulp if you have a pumpkin seed allergy. In this case, you could also react to other members of the Cucurbitaceae family, including:

    • Cantaloupe
    • Watermelon
    • Cucumber
    • Zucchini

    Maybe you’re curious whether a pumpkin seed allergy constitutes a nut allergy. And if you’re concerned about tree nut allergies, you may be wondering if you can eat pumpkin seeds or pumpkin seed shells. Because they’re seeds, pumpkin seeds are not classified as tree nuts. People who are allergic to tree nuts usually need to avoid foods like almonds, walnuts, cashews, pine nuts and Brazil nuts.

    What About Pumpkin Seed Oil?

    Pumpkin seed oil is often used for cooking and in supplements. If you are allergic or sensitive to pumpkin seeds, it’s possible to have side effects in response to pumpkin seed oil. Be sure to check ingredients (both on products and with restaurant servers) if you are concerned.

    Pumpkin Seed Allergy Treatment

    Once an allergist confirms you have a pumpkin seed allergy, the best way to avoid symptoms is by avoiding the seeds and anything made with them.

    As pumpkin seeds are often used as garnishes, it’s important to relay this information to restaurant servers and carefully read ingredient lists on packaged foods.

    If your symptoms are mild and include a rash, itching or mild swelling, an over-the-counter antihistamine such as Benadryl ($6.49, Amazon) can help counteract the allergic reaction.

    If you experience a severe reaction from eating pumpkin seeds, seek emergency help, as this could require an epinephrine injection. Talk to your doctor about carrying an epinephrine auto-injector (EpiPen) if you’ve had a life-threatening reaction to pumpkin seeds in the past.

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  • How Long the Flu Is Contagious and How to Prevent Its Spread

    How Long the Flu Is Contagious and How to Prevent Its Spread

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    If you’re around someone with the flu, you might be contagious as soon as the next day.

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    We all know the flu can spread like wildfire.

    Case in point: If you lived in the same house as someone with the flu during the 2021 to 2022 flu season, you had a 50 percent chance of contracting the virus yourself, according to a January 2023 ‌JAMA‌ study.

    So if you or someone you know is sick, exactly how long does the contagious period last? Though it’s hard to pinpoint a precise answer, there are some general guidelines to keep in mind to help stop the spread. Here’s what you should know.

    The flu is a viral respiratory illness that’s mainly spread by close contact with an infected person, according to the Centers for Disease Control and Prevention (CDC).

    People with the flu expel tiny, germ-filled droplets when they cough, sneeze or even talk. When those droplets land in the mouth or nose of another person, they’re at risk for becoming infected too.

    The droplets can also land on surfaces (like doorknobs, TV remotes or keyboards, for example). If a healthy person touches the infected surface and then touches their mouth, nose or eyes, they could get sick.

    You can’t always avoid these droplets when you’re around someone with the flu. But there are steps everyone can take to help prevent the virus from spreading. The CDC recommends you:

    • Avoid close contact with people who are sick, and limit contact with others when you’re sick.
    • Cover coughs and sneezes with a tissue, and throw the tissue in the trash when you’re done with it.
    • Wash your hands often with soap and water. Use an alcohol-based hand sanitizer when soap and water aren’t available.
    • Avoid touching your eyes, nose and mouth as much as possible.
    • Clean and disinfect surfaces that may be contaminated with the flu virus.
    • Stay home for at least 24 hours after your fever has subsided.
    • Get your annual flu shot each fall.
    • Take flu antiviral drugs (like Tamiflu) if your doctor prescribes them.

    How Long Does Influenza Last?

    A bout of the flu can last for a few days or a few weeks. Often, people who’ve gotten a flu shot will get over their infection a little faster compared to people who weren’t vaccinated, per Harvard Health Publishing.

    Flu symptoms like a fever, chills or body aches often come on suddenly, peak and then slowly subside. (The average flu incubation period, or the period of time between exposure to the virus and the appearance of symptoms, is two days.)

    “The second through the fourth days are usually the worst,” says Nikhil Bhayani, MD, an infectious disease physician with Texas Health Resources in Bedford, Texas.

    You’ll know you’re nearing the end of the flu when your fever has gone down (without taking any medicine) and your body isn’t as achy. “That usually means the virus is controlled,” Dr. Bhayani says.

    But your coughing, runny nose or fatigue might stick around for a few more days. You may even get flu dizziness that lasts for days to weeks, depending on the cause.

    So, How Long Is the Flu Contagious?

    If you have the flu, you’re most contagious during the first three days you’re sick, per the CDC. But you’re likely contagious for a day before symptoms start and several more after.

    Let’s break that down: An infected person can spread the flu a day before their symptoms actually start. So, if the average incubation period is two days, you might be contagious a day or so after coming into contact with someone who’s sick or some other exposure to the flu virus.

    You’re most contagious during that peak symptom period, around days two through four, according to the Cleveland Clinic. But you can keep on spreading the virus until your symptoms clear up altogether. That usually takes about five to seven days, per Harvard Health Publishing, but it could take longer.

    In other words, typically you’re no longer contagious with the flu once your symptoms have completely gone away, Dr. Bhayani says.

    Taking an antiviral medication like Tamiflu can shorten the duration of your flu symptoms, and in turn cut down on the amount of time you’re contagious by a day or two, he adds.

    But even if you’re experiencing mild symptoms, you can still spread the virus.

    Keep in mind that taking over-the-counter meds that simply lower your fever (like ibuprofen or acetaminophen) won’t actually help you get over the flu faster or make you less contagious. They just make you more comfortable while you’re dealing with flu symptoms, per the Cleveland Clinic.

    Most people don’t need to seek medical attention for the flu, especially if you’re otherwise healthy. But it’s a good idea to reach out to your doctor if you or your loved one is at high risk for flu complications like pneumonia, according to the Mayo Clinic.

    That includes people under 12 or over 65, pregnant people, people with chronic medical conditions, people with a weakened immune system, people with a BMI over 40 and people living in a nursing home or other care facility. In that case, your doctor might prescribe an antiviral medication like Tamiflu to help keep your symptoms in check.

    Seek emergency medical care if you or your loved one are experiencing concerning symptoms, such as:

    • Trouble breathing
    • Chest pain
    • Dizziness or confusion
    • Bluish lips or face
    • Severe weakness
    • Symptoms that get worse after getting better
    • Fever over 104 degrees Fahrenheit

    Here’s some more important info on the flu and how to stay healthy.

    Common Questions

    Is the flu a virus?

    Yes. The flu is a viral respiratory illness caused by the influenza virus. There’s no cure for viral illnesses; they simply need to run their course for more people, per the National Library of Medicine. If you’re at high risk for complications from the flu, your doctor might prescribe antiviral medications to shorten the duration and severity of your symptoms.

    Are fevers contagious?

    Fevers themselves aren’t contagious. But they’re a sign your body is experiencing an illness that could be contagious, like the flu.

    “Fever could correlate to viral burden,” Dr. Bhayani explains. “In essence, the immune system is in an all-out battle to fight the virus as your cells produce inflammatory markers that cause fever.”

    Experts recommend staying home and limiting contact with other when you have a fever. Once your temperature goes back to normal (without taking fever-reducing meds), it’s safe to assume your body has fought off the illness and you’re no longer contagious, per the Cleveland Clinic.

    Can you get the flu twice in one season?

    It’s possible, but unlikely, Dr. Bhayani says. Multiple strains of the flu typically circulate at the same time, so you could potentially catch one strain and then catch another later in the season.

    Getting a flu shot can help you stay protected, though. “Usually the influenza vaccine contains several predominant strains for the upcoming flu season,” which can help reduce your chances for getting sick, Dr. Bhayani says.

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