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.
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
A salad combination you may not have thought of, but will now be hooked on
This salad is a perfect addition to a large dinner menu when you have guests over for dinner and have a lot of other dishes to prepare. Itâs bright and flavorful, and you can make the dressing a day or two ahead to prep!
Ingredients
Dressing
1 1/2 cups frozen raspberries, thawed 2 to 4 tablespoons orange juice (depending on thickness desired) 1 tablespoon white wine vinegar 1 teaspoon sugar 1 tablespoon orange zest 4 tablespoons chopped fresh chives
Salad
1 pound romaine lettuce, washed, dried and torn into bite-sized pieces 1 pound radicchio, washed, dried, shredded 3 carrots, peeled and grated 1 cup mandarin oranges, drained, patted dry 20 cherry tomatoes, quartered
Directions
Assemble salad ingredients in salad bowl and toss.
Put all ingredients for the dressing in food processor or blender (except for 2 tablespoons chives), and process.
After all is processed, stir in the remaining 2 tablespoons chives.
Pour over salad just before serving and toss.
Nutrition information (per serving)
Calories: 107 Total fat: 0.5 g Saturated fat: 0.1 g Protein: 3 g Carbohydrate: 25 g Fiber: 5.4 g Sodium: 37 mg
âRecipe developed and copyrighted by Kristine Napier, MPH, RD, LD.
Research shows that Generation Z is drinking far less alcohol than previous generations. So whatâs behind this trend â and does that mean alcohol and drug use worries are disappearing? Letâs break the topic down in this podcast with addiction psychiatrist Akhil Anand. pic.twitter.com/PrqU7IbBlP
Protect and build muscle while getting essential amino acids and calcium with this protein
Milk really does do a body good. Itâs high in calcium, vitamin D and potassium. And itâs also rich in a beneficial protein called casein (pronounced âKAY-seenâ).
If youâre a regular dairy milk drinker, youâre already getting some benefits of casein. But you may want to consider adding more casein to your diet. Athletes and bodybuilders have been using casein protein powder for years. But the benefits of casein arenât just for pro sports players.
âProtein is a vital part of any balanced diet,â says registered dietitian Elyse Homan, RD, LD. âBut different proteins have different effects. Understanding how each protein works is beneficial, especially if youâre supplementing with it.â
What is casein?
Casein is the main protein found in dairy milk, which includes the milk from:
Cows.
Goats.
Sheep.
Casein makes up about 80% of the protein found in milk. The other 20% comes from whey protein.
âWhen you think of curds and whey,â Homan says, âthe solid part is casein protein, and the liquid part is whey protein.â
Help your tissues and organs change and grow as needed.
Protect your body from viruses and bacteria.
Support your bodyâs movement by providing cell structure.
Casein vs. whey
Casein and whey have a lot in common. Theyâre both:
Animal-based proteins.
Complete proteins â they contain all the amino acids your body needs.
Excellent sources of calcium.
Found in dairy milk.
The main difference is that casein is a slower-digesting protein than whey. âCasein forms a gel-like substance in your stomach,â Homan explains. âIt releases more slowly than other proteins and takes longer for your body to absorb.â
Casein protein benefits
Getting the recommended daily amount of protein helps you stay healthy. But caseinâs slow absorption also gives it some added advantages. The health benefits of casein include:
1. Gives you all the essential amino acids
Amino acids combine to form proteins. There are 20 amino acids that your body needs to work correctly, and they join in various ways to create different proteins.
Your body makes some of the amino acids it needs, but there are nine essential amino acids that your body canât produce â you must get them from food. Casein is a complete protein and has all nine essential amino acids.
2. Reduces muscle breakdown
Your cells rely on regular âfeedingsâ of amino acids to continually make proteins. When you go without eating overnight or during an extended fast, your cells may not get the needed amino acids. As a result, they look for those amino acids elsewhere and break down your bodyâs muscles to get them.
As a slow-release protein, casein provides your cells with the amino acids they need over a long period. The slow absorption consistently feeds your cells with amino acids, allowing muscles to recover instead of breaking down.
3. Promotes muscle growth
Casein contains a high amount of leucine, an amino acid that regulates metabolism (how your body changes food into energy) and helps build and repair muscles. If you donât typically consume a lot of protein, adding more leucine-heavy protein to your diet (like casein) can help your muscles grow when also engaging in regular exercise.
4. Provides a good source of calcium
The casein in milk is a good source of calcium, which is essential for teeth and bone health. Not getting enough calcium can lead to a loss of bone mass and increase your risk of osteoporosis (a disease that weakens your bones).
Casein protein powder may contain up to 50% of your recommended calcium intake â but always check the label to make sure that the protein powder is a good source of calcium.
How casein protein powder can help
Casein proteinâs general health benefits are good for everyone. But using casein protein powder ensures youâll get a more significant amount of casein each day. Talk to your healthcare provider about taking casein protein powder for:
Different types of proteins affect you differently after you eat them:
Whey protein, which you absorb quickly, makes you feel full immediately after ingesting it.
Caseinâs slow rate of release helps you feel fuller longer.
One study found that participants who consumed casein protein powder before a meal ate less at that meal than people who had whey protein, egg albumin (made from egg whites) or water alone.
âOur bodies only absorb so much protein at one time,â Homan clarifies. âAbout 30 grams of protein per meal is a good amount to consume. If you plan to have more than one serving of casein powder daily, space it out.â It may help you stave off cravings and decrease snacking between meals, too.
Overnight muscle growth and recovery
Bodybuilders and athletes know that protein is key for building muscle. But keeping your bodyâs protein levels up overnight can be challenging. That is, unless you ingest casein immediately before going to sleep.
Research shows that consuming casein protein before bed balances your bodyâs protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover â even though youâre not eating.
What to consider before taking casein
For most people, casein doesnât cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as:
Casein allergy
If you have a milk allergy, the proteins in milk trigger your immune system and cause it to overreact. People with a milk allergy are allergic to casein, whey or both.
A severe allergy can cause anaphylaxis. More mild symptoms of a milk allergy include:
âCasein allergies are not as common in adults as in children, but they do exist,â notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what youâre allergic to.
Lactose intolerance
Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine canât digest milk sugar. When you have dairy products, you may develop symptoms including:
âCasein supplements do have lower amounts of lactose,â Homan states. âIf youâd like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if youâre interested in taking a supplement.â
Protein restrictions
People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys canât remove the waste, the buildup of toxins can lead to serious health complications.
âPeople with a protein restriction, such as those with kidney disease, donât have to avoid casein,â Homan says. âBut they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.â
Sources of casein protein
There are two ways you can add casein to your diet:
Casein supplements
A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.
âPeople looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,â she adds. âSupplementing with casein isnât necessary if you have a healthy, balanced diet, but it can be helpful for some people.â
The U.S. Food and Drug Administration doesnât regulate supplements. So, itâs a good idea to look for a casein supplement that underwent third-party testing. Itâs usually a sign of a higher quality product.
Casein food sources
Anyone can benefit from casein, and you and your family probably already get it from the dairy products you consume, such as:
âAdding a dairy product to your breakfast is an easy way to get some casein every day,â Homan encourages. One glass of milk has 8 grams of protein â 6.4 grams (80%) of that protein is casein. âItâs great to start your day with a good protein source.âFACEBOOK
Can eating the rainbow help to reduce inflammation?
11/6/2025 by Tamara Soerense
n
Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.
Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.
Letâs explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.
Fruits and Vegetables:Â Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
Protein:Â Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
Whole grains:Â Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.
What change can you make today to shift your body into a less inflamed state?
Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.
Tamara Soerensen completed her bachelorâs degree in biology at the University of California, Santa Barbara and her masterâs in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.
If youâre planning to start an exercise program and wondering where to begin, start with your core first, says physical therapist Brittany Smith, DPT. People often think of the core muscles as being the abdominal muscles, but the core includes the muscles in the abdomen, back and hips, all working together as a group.
âThe core muscles provide stability for the entire body as it moves,â says Smith. âThese muscles are activated when you stand up, turn, bend, reach, twist, stoop and move in most other ways. Everything starts with your core.â
Strong core muscles help you maintain good posture, while weak ones can lead to slouching and slumping. Poor posture can be a cause of aches and pain, especially in the back.
Getting started with your core
To get your core muscles in shape, you need to exercise.
âOur bodies were made to move, so any physical activity is really important,â says Smith.
She recommends these specific core-strengthening exercises below.
The first one engages the deep muscles in the abdomen, called the transverse abdominis. âThese muscles help hold us in a better position to stabilize our core, thereby stabilizing our arms and legs,â says Smith.
âThe more you work on these muscles, the more it will become second nature to hold these muscles tight when youâre lifting grocery bags, doing yard work or any other kind of physical activity,â says Smith. This will help support your body.
Other muscles that tend to be weak are the gluteus maximus in the buttocks, and the gluteus medius and gluteus minimus on the side of the hip. The bridge and clamshell exercises can help strengthen these muscles.
Smith emphasizes that getting the proper position of these exercises correct is more important than the number of repetitions you do. âItâs better to take your time, maybe do fewer reps, but with better quality,â she says. For that reason, it can be helpful to have the guidance of a physical therapist to get started.
Move on from the core
Core exercises are the starting point of overall fitness because you need to hold those muscles engaged while you strengthen other muscles, such as the biceps in the arms or the quadriceps in the legs.
Smith suggests setting short-term goals (for about a month) and then more long-term goals. Once you have achieved short-term goals, such as getting around more easily, add other types of weight-training or resistance exercises to build muscle elsewhere.
With any exercise you do, always listen to your body, warns Smith. If you have pain other than muscle burn, take it easy. Reduce the number of repetitions, the weight or the duration of the exercises. Then build up gradually. âYou donât have to be in pain to make gains,â she says.
Beginner exercises for core strength
For each of the following, work up to one to two sets of 10 to 15 repetitions once a day.
Abdominal bracing
Lie on your back with your knees bent and feet flat on the floor. Contract your abdominal muscles, and press the arch of your back down toward the floor, pulling your belly button toward your spine. Hold for 5 to 10 seconds. Make sure your lower back stays flat on the floor. Relax and repeat.
Bridge
Lie on your back with your knees bent and feet flat on the floor with your arms at your sides. Squeeze your abdominal and buttocks muscles, push your heels into the floor and slowly lift your buttocks and hips off the floor. Keep your back straight. Hold for 5 to 10 seconds.
Clamshell
Lie on your side with knees bent in line with your hips and back, draw up the top knee while keeping contact of your feet together as shown. Donât let your pelvis roll back during the lifting movement. Hold for 5 seconds.
Healthaware 