You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system â your internal defenses against infection â in tip-top shape.
If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.
But how much exercise is effective? Do too little or too much, and it wonât have the best effect on your immune system.
Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.
Q: How does breaking a sweat boost immunity?
A:Â If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.
Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.
Q: How much exercise do you need?
A:Â Fortunately, you donât have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.
Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.
Q: What types of exercise are most helpful?
A:Â Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.
Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.
Q: Can too much exercise set your immune system back?
A:Â Yes, though, the level to which it can slow your system down is still up for debate.
Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and youâre more likely to develop a respiratory infection.
This problem usually affects elite athletes, such as marathon runners, most.
On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.
Q: Can exercise make an illness worse?
A:Â Yes, it can. This is a complex issue, but I like to tell my patients to do a âneck check.â If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.
If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.
You go to the store to pick up some apples. Seems simple enough â until youâre faced with a dozen different varieties in the produce aisle. You want the healthiest apple, so which one will keep the doctor away? Dietitian Mira Ilic, RD, LD, reveals the juicy details about this popular fruit. Big difference in taste, not nutrition Apples have slightly different nutrients depending on their type and color. For instance, Red Delicious apples have polyphenols that are exclusively found in dark red fruits. Polyphenols are plant compounds that may help prevent cancer, heart disease and other conditions. But if the thought of biting into a Red Delicious isnât appealing, donât worry. Any apple you buy will deliver a punch of health-boosting nutrients. âThe nutritional differences among apple varieties are small,â says Ilic. âBut the taste differences are big. Donât choose an apple based on a small nutrient difference if you donât like the taste.â Choose fresh and local apples Whatever apple variety you pick, make sure itâs fresh. Old apples arenât as nutritious, donât taste as good and could be rotten. âChoose a firm apple with no bruises,â says Ilic. âLook for bright color, keeping in mind that some apple varieties are naturally more colorful. Fresh apples usually have a nice aroma, too.â Whenever possible, go with local apples. The less your apple had to travel, the more nutritious it is when it gets to you. July through October is prime apple season in the U.S. During these months, local apples are easy to find. When you choose apples in the off-season, check the sticker for its country of origin. If your apple traveled a long distance, it probably lost some of its nutrition in transport. Try to choose apples that come from a nearby country. âWe donât have the option to eat local apples year-round,â Ilic says. âIn the off-season, we have to get apples from other parts of the world. No matter where they come from, wash them thoroughly.â You donât need any chemicals or tools to wash your apples. Wash your hands first. Then wash your apple with running water. Gently scrub the skin with a cloth or brush. Are organic apples healthier? Some organic fruits may be slightly more nutritious than conventionally grown ones. But you donât need to buy organic apples. They tend to cost more, which can be a downside if youâre sticking to a grocery budget. âGrowers use different growing practices for organic apples and while pesticides are used on conventionally grown apples, some organic growers may actually use pesticides approved for organic farming,â explains Ilic. âThe government has guidelines about what pesticides growers can use. Both types are safe and nutritious. Just wash them well if youâre still concerned about pesticide residue or you can peel your apples, but youâll lose some nutrients and fiber found in the skin.â Have fun with apple sampling With so many apple varieties, youâre bound to find one you like. Hold an apple sampling by picking a few different types. Cut them into bite-sized pieces, put them on a plate and label them. Have your family members try the different apples and choose their favorite. An apple sampling can be a fun way to get kids to eat more apples, too. Kids often like having some control over the types of foods they eat. All apples are amazing Whether your favorite is a sour Granny Smith or a sweet Honeycrisp, you canât go wrong with apples. âAll apples are a good source of fiber, including pectin, which may help lower cholesterol,â Ilic says. âThey also contain phytochemicals like polyphenols, which are antioxidants linked to multiple health benefits. Some studies have suggested that apples may also help reduce the risk of some cancers.â Bottom line: An apple a day is a healthy habit, so donât stress about picking the right one. âEat the apples you like because theyâre all healthy,â Ilic says. FACEBOOK TWITTER LINKEDIN PINTEREST Email applesfiber
This World IBD Day, weâre recognising the strength of those living with Inflammatory Bowel Disease (IBD). Conditions like Crohnâs Disease and Ulcerative Colitis can be unpredictable, often bringing physical discomfort and emotional strain.
As Lorraine Cooney, Specialist Gastroenterology Dietitian and Head of Dietetics Department at Blackrock Health, Blackrock Clinic, says,
“IBD affects more than just your gutâit can impact every part of life. And diet in IBS matters! Thereâs no one-size-fits-all, so support should be personal. The right approach depends on your type of IBD, how active it is, any IBS-type symptoms, your nutrition status, culture and even your relationship with food. On World IBD Day, letâs raise awareness and remind people with IBD that theyâre not alone.”
At Blackrock Health, our gastroenterology teams understand the impact of IBD. Across our three hospitals, we offer expert care, timely diagnostics, and ongoing support to help patients manage symptoms and take back control of their health.
If youâre living with IBD or experiencing persistent digestive issues, weâre here to help.
Spending time in nature has always been a source of comfort and strength. Gardens and green spaces provide not only beauty and joy, but also vital support for our mental, physical and spiritual wellbeing.
Today the Royal Horticultural Society are announcing a new Rose, âCatherineâs Roseâ, grown by Harkness Roses. The proceeds from this rose will support The Royal Marsden Cancer Charity, helping patients across the country live well with, and beyond, cancer đš1w
On World Health Day, we are emphasising the importance of proactive health management through informed dietary choices. Nutrition plays a critical role in preventative care, supporting overall well-being and mitigating the risk of chronic diseases.
Adopting a balanced and personalised approach to dietetics can significantly contribute to improved health outcomes.
Our team of experienced dietitians provides comprehensive nutritional assessments and tailored plans to meet individual needs. We are committed to empowering individuals to take control of their health through evidence-based dietary strategies.
Learn more about our Dietetics & Nutrition services and how we can support your health goals: https://ow.ly/mp0q50VsnLX
This dairy product can help you lose weight, manage blood sugar and strengthen bones
Cottage cheese doesnât typically receive a lot of attention. It gets left out from the fancy cheese counter at the grocery store. It doesnât make the cut for a charcuterie (meat and cheese) board. And it isnât typically included in recipes for favorite foods such as pizza, grilled cheese or baked ziti.
Itâs a soft, white, fresh cheese thatâs different in texture and taste than more popular cheddar, Parmesan and blue cheeses. But cottage cheese holds a prominent place in the dairy aisle for good reasons, says registered dietitian Julia Zumpano, RD, LD.
âItâs a portable food thatâs easy to add to your diet,â she says. âAnd cottage cheese offers lots of health benefits.â
As a dairy product, cottage cheese is a great calcium source, which is important for bone health. Having healthier bones makes you less likely to get osteoporosis (weak bones). Cottage cheese in your diet can even help with your blood sugar levels.
Thinking about giving cottage cheese a go? Zumpano explains what you need to know.
Is cottage cheese healthy?
Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. Itâs made by curdling pasteurized (sterilized) cowâs milk â when milk turns acidic, the milk protein separates and forms curds (clumps). These loose curds serve as the base for cottage cheese.
Depending on the fat content of curdled dairy milk, cottage cheese is available as nonfat, low fat (1% or 2%) or whole fat. The milk type affects the nutritional content.
âTo get the most bang for your buck, choose a low-fat or even full-fat cottage cheese,â Zumpano advises. âNonfat cottage cheese may sound like a good idea, but it contains less protein and wonât be as satisfying.â Full-fat cottage has 1.5 grams more of saturated fat when compared to 2% but can be the most satisfying.
Health benefits of cottage cheese
Cottage cheese may be mild in flavor, but it packs a punch when it comes to potential health benefits. Some of the many benefits of cottage cheese include:
Provides good nutrition
A 100-gram serving (just under a half cup) of low-fat (2%) cottage cheese provides:
Three factors make cottage cheese a great choice if youâre looking to lose pounds or maintain your weight:
High in protein:Research finds that eating a high-protein diet helps curb your appetite and manage hormones associated with appetite, digestion and insulin release.
Low in fat: Full-fat cottage cheese contains less fat than some other cheeses (4% fat versus 30% fat in cheddar), and its high protein makes it an excellent low-fat option.
Provides calcium:Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.
Cottage cheese isnât the only dairy food to provide these advantages. Greek yogurt can also check these boxes. But if youâre deciding between the two, Zumpano recommends cottage cheese. âFull-fat cottage cheese and full-fat Greek yogurt have the same amount of fat, but cottage cheese has 25% more protein.â
Provides essential amino acids
Cottage cheese is rich in casein (pronounced âKAY-seenâ) protein. Itâs a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs.
Amino acids help your body work smoothly. They affect your:
Phosphorus is critical for proper bone development and strength, especially during growth spurts or when healing from a fracture.
Protein helps maintain bone mineral density and can reduce the risk of fractures.
âBone health is critical as you age,â Zumpano shares. âAdding cottage cheese to your diet is an easy way to strengthen them.â
Helps you control blood sugar levels
Plain cottage cheese is low in carbohydrates, making it a great option for anyone watching their blood sugar. The slow-digesting casein protein in cottage cheese also helps prevent blood sugar spikes.
âTo get this benefit of cottage cheese, choose plain cottage cheese,â Zumpano recommends. âAvoid cottage cheese pre-packaged with fruit and check the label for added sugar.â
Contributes to a balanced gut
Probiotics are live microorganisms that can improve the balance of good and bad bacteria in your gut (gut microbiota). The curdling process used to produce cottage cheese adds beneficial bacteria that can promote better gut health. But unlike Greek and regular yogurt, which almost always contain probiotics, not all cottage cheese is created equal.
âIf you want cottage cheese that provides probiotics,â Zumpano says, âcheck the label to see if it says it contains âlive and active cultures.ââ
Promotes muscle development
The slow-release protein in cottage cheese doesnât just help with digestion. Itâs also important for building muscle tissue and helping your muscles recover after a workout.
âCasein protein provides your cells with amino acids consistently over a longer period, which helps muscles recover instead of breaking down,â Zumpano explains. Consider having cottage cheese after a workout to get the maximum benefit for your muscles.
Reduces your risk of some cancers
Research shows that increasing dairy intake may lower your risk for some (though not all) cancers. âThereâs still a lot to learn about the connection between dairy and cancer prevention,â Zumpano states. âBut itâs clear there are protective benefits to including dairy in a balanced diet.â
Experts believe getting more calcium may offer protection from:
Bladder cancer.
Breast cancer.
Colorectal cancer.
Stomach (gastric) cancer.
Tips for adding cottage cheese to your diet
The United States Department of Agriculture (USDA) recommends that adults get three cups of dairy daily. Cottage cheese can help you reach that goal.
When you incorporate cottage cheese into your diet, remember to:
Check the nutrition label: Single-serve containers of cottage cheese may vary in size and nutritional content.
Consider your lactose tolerance: The lactose in cheese decreases with age. As a fresh, unripened cheese, cottage cheese often contains more lactose than aged cheeses. If you have lactose intolerance, consider a cottage cheese thatâs lactose-free.
Keep an eye on sodium: Cottage cheese can be high in sodium, so opt for low-sodium or sodium-free cottage cheese to protect yourself from high blood pressure and heart disease.
Get creative: There are many ways to eat more cottage cheese. Consider adding cottage cheese to your eggs or pancake mix. Bake it into muffins or cakes. Or use it as a substitute for sour cream or ricotta cheese.
The term âbreakfastâ means breaking the fast. And at some point in our day, all of us do that, whether itâs at 7 a.m. or noon. Ideally, the recommendation is to put some food in your belly within two hours of getting up for the day.
This World IBD Day, weâre recognising the strength of those living with Inflammatory Bowel Disease (IBD). Conditions like Crohnâs Disease and Ulcerative Colitis can be unpredictable, often bringing physical discomfort and emotional strain.
As Lorraine Cooney, Specialist Gastroenterology Dietitian and Head of Dietetics Department at Blackrock Health, Blackrock Clinic, says,
“IBD affects more than just your gutâit can impact every part of life. And diet in IBS matters! Thereâs no one-size-fits-all, so support should be personal. The right approach depends on your type of IBD, how active it is, any IBS-type symptoms, your nutrition status, culture and even your relationship with food. On World IBD Day, letâs raise awareness and remind people with IBD that theyâre not alone.”
At Blackrock Health, our gastroenterology teams understand the impact of IBD. Across our three hospitals, we offer expert care, timely diagnostics, and ongoing support to help patients manage symptoms and take back control of their health.
If youâre living with IBD or experiencing persistent digestive issues, weâre here to help.
On World Health Day, we are emphasising the importance of proactive health management through informed dietary choices. Nutrition plays a critical role in preventative care, supporting overall well-being and mitigating the risk of chronic diseases.
Adopting a balanced and personalised approach to dietetics can significantly contribute to improved health outcomes.
Our team of experienced dietitians provides comprehensive nutritional assessments and tailored plans to meet individual needs. We are committed to empowering individuals to take control of their health through evidence-based dietary strategies.
Learn more about our Dietetics & Nutrition services and how we can support your health goals: https://ow.ly/mp0q50VsnLX
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