Recipe of the Week

Fun, Facts & Fitness from Mary Morris MSc.

A few weeks ago, I went for my winter jabs for both Covid and flu with some trepidation, I have to say, as a few of my class members had really suffered after theirs with some kind of reaction.  

I am a devotee of the flu jab since I had a bad dose of it many years ago as, despite being very fit, I was literally bed bound for several days and I definitely want to avoid another episode at all costs! Add to that the experience of at least two episodes of Covid, I am keen to have anything on offer to reduce the risk of being very poorly.

This all got me to thinking why some people react to ‘something’ whilst others have no reaction at all. We may all have had a situation where a member of the family gets a heavy cold, for example, and we wait with baited breath to see if we get it too. And there is a strong chance that we will, as these viruses are highly infectious. Conversely, we can also be pleasantly surprised that we don't fall victim to those germs. This has to be linked to our immune system, and more than anything we need a 'robust' one, so we can navigate the winter months with less risk of being hit with one of these common winter infections, or something much worse.  

So why are we more likely to be hit by these particular viruses in the winter months? Well, the longer nights and shorter days, combined with a considerable drop in temperature, can all play a part. We naturally spend more time indoors, with windows closed to stay warm, and we are generally more often in closer proximity with other people, particularly in the run up to Christmas.


Types of Winter Viruses

Understanding seasonal infections and how to prevent them can help us enjoy the winter without becoming sick. Those who already have underlying medical conditions such as Type ll diabetes, asthma, heart disease, a compromised immune system or severe stress, are likely to be more susceptible.

The Common Cold    
Although we can get the common cold at any time of year, during the winter it is more likely to develop into a respiratory illness such as a chest infection. However, it typically causes fewer problems and symptoms. A headache, runny nose and lots of coughing and sneezing may be our only problem and will be gone within 1 - 2 weeks. Just by having some rest and using paracetamol we will probably offset the worst of the symptoms.

Influenza
The flu, however, can be far more of a threat to our health. It can come on far more quickly than a simple cold and cause a high fever, extreme fatigue and severe headaches. (Exactly how I felt many years ago!) There are multiple types of flu virus, making it difficult each year for the vaccine developers to find the right vaccine that will work effectively. These variations dictate just how virulent (i.e its ability to infect others) it is, and may also have the potential to cause widespread outbreaks or even an epidemic.

Respiratory Syncytial Virus (RSV)
This is of particular concern for those of us who are older and for young babies. There is now a vaccine available for those of us between 75 and 79 years old. The risk of developing pneumonia and bronchiolitis is higher in this age group. Symptoms are similar to cold and flu however shortness of breath, faster breathing and wheezing are more prevalent. It can also cause confusion in older adults. Getting vaccinated is our best defence.


Build a Strong Immune System

The older we are the more we need to do everything we can to strengthen our immune system, building our body's defences so we stay as healthy as possible during this most risky season of the year.

As you read this your body is fighting countless battles to keep you safe from those common infections. Our world is full of microbes and the body has to deal with that onslaught every day, but with around two trillion cells in our immune system, these clever cells are constantly 'on guard' protecting us from the top of our head down to the very end of our toes. It's critical in preventing everything from the common cold to cancer, and the most recent research shows that it seriously helps slow the ageing process. Just what we want to hear!

We are increasingly understanding how our immune system works, in sickness and in health, and how everything from making good lifestyle choices to new and exciting medical treatments can improve our immune system. A good example of this is the development of immunotherapy in the treatment of cancer. A revolutionary approach that harnesses the body's own immune system to combat cancer cells, and a far less invasive treatment compared with chemotherapy and radiotherapy.  

Inflammation: Acute or Chronic?
An immune system that fights a battle in the body, only when needed, is great and this is called acute inflammation with immune cells rushing to the site to clean things up. We may feel pretty rubbish, forcing us to rest and keep warm.  

But an immune system that's waging a constant war could be doing more harm than good, and that is what is called chronic inflammation. It is this type of inflammation that can lead to the immune system struggling to cope, leading to recurring infections that are hard to shift and even to cancer, heart disease and dementia.

Some Anti-Inflammatory Tips
As usual, some straightforward health advice can help keep our immune system finely tuned:

• Eat well. A healthy diet with plenty of fibre, good fats, fruit and veg and oily fish (you've heard it all before!)
• Limit the use of antibiotics. They are well known to suppress our immune system.
• Be a healthy weight. There is strong evidence that fat cells drive chronic inflammation.
• Exercise regularly. Muscles that are challenged (through strength exercises) regularly seem to have an anti-inflammatory response. Muscles that don't move much lead to excess inflammation.
• Get vaccinated.
• Practice good oral hygiene. This keeps the unfriendly bacteria in our mouth at bay.
• Wash hands regularly. It really can stop the spread of infections.
• Reduce stress and sleep well. Prolonged stress makes us more vulnerable to infection so we need to find ways to reduce it. By giving ourselves plenty of sleep we will help our immune system does all its housekeeping duties.

1. Have a pre-Christmas surge of energy for your daily 30+ minute walk this week. Add a bit more distance and a bit more pace!
    
2. Choose your favourite Strength workout from 2024 and do it 3 times this week.
    
3. Practise your Balance skills as it helps us to stay upright it we have another freezing spell.

Did you know... 

Is there such a thing as low-fat cheese?

This week's recipe presented something of a challenge as it was originally made with Rosemary Conley’s Full Flavour Mature Cheese. Remember that? (It was a 5% fat cheese that was sadly discontinued in 2014 and no, before you ask, it isn't coming back.)

So what are the cheese options and how healthy are they?

1. Mozzarella - a soft white cheese with high moisture content. It originated in Italy and is usually made from buffalo’s or cow’s milk. Lower in sodium and calories than most other cheeses. It also contains probiotics that may benefit our immune system.
A 28g serving of full-fat mozzarella contains 85 cals, 6g (21%) fat

2. Blue Cheese (Stilton, Danish Blue etc) - Blue cheese is made from cow’s, goat’s, or sheep’s milk that has been cured with cultures from the mould Penicillium. It is typically white with blue or grey veins and spots. The mould used to create blue cheese gives it a distinctive odour and a bold, tangy flavour.
A 28g serving of blue cheese made with whole milk usually contains 100 cals, 8g (28%) fat

3. Feta - a soft, salty white cheese originally from Greece. It’s typically made from sheep’s or goat’s milk. Sheep’s milk gives feta a tangy and sharp taste, while goat’s-milk feta is milder. Higher in salt but lower in calories than other cheeses.
A 28g serving of full-fat Feta contains 75 cals, 6g (21%) fat

4. Cottage Cheese - a soft, white cheese made from the loose curds of cow’s milk. It is much higher in protein than other cheeses and is low in calories so is often included in diet plans.
A 28g serving of low-fat cottage cheese contains 23 cals, 0.8g (3%) fat

5. Ricotta - an Italian cheese made from the watery parts of the milk of cows, goats, sheep, or Italian water buffalo, that are left over from making other cheeses. Ricotta has a creamy texture and is often described as a lighter version of cottage cheese.
A 28g serving of whole-milk ricotta contains 42 cals, 2.9g (10%) fat

6. Parmesan - a hard, aged cheese that has a gritty texture and a salty, nutty flavour. It’s made from raw, unpasteurised cow’s milk that is aged for at least 12 months to kill harmful bacteria and produce a complex flavour.
A 28g serving of parmesan contains 111 cals, 7g (25%) fat

7. Swiss Cheese - a semihard cheese typically made from cow’s milk and features a mild, nutty taste. Its signature holes are formed by bacteria that release gases during fermentation. Since it’s lower in sodium than most other cheeses, Swiss cheese is often recommended for anyone who needs to monitor their salt intake, including people with high blood pressure.
A 28g serving of Swiss cheese contains 114 cals, 9g (32%) fat

8. Cheddar - made from cow’s milk that has been matured for several months, it can be white, off-white, or yellow. The taste of cheddar depends on the variety, ranging from mild to extra mature.
A 28g serving of Cheddar cheese contains 115 cals, 9g (32%) fat

9. Goats Cheese - also known as chevre, is a tangy, soft cheese made from goat’s milk. It’s available in several forms including spreadable logs, crumbles, and varieties made to resemble brie.
A 28g serving of chevre contains 75 cals, 6g (21%) fat

Information from Healthline.com