7 Things to Do in the A.M. for a Stronger Immune System

We are in the thick of cold and flu season. So, fortifying your immune system is probably high on your list of priorities. While there is no magical food or supplement that will prevent you from getting sick, there are steps you can take to support a strong and healthy immune system. 

And what better time to begin than first thing in the morning, before your busy day pulls you in a million different directions? To get started, check out these expert-recommended tips and say hello to a stronger, healthier immune system!

1. Start with Protein

We’re sure you’ve heard plenty about the importance of protein. But did you know that protein also plays a role in immunity? “Protein provides the amino acids your body needs to produce antibodies and repair immune cells, which are essential for fighting infections,” says Pam Hartnett, M.P.H., RDN, a registered dietitian and cancer recovery coach.

Not sure which protein foods to eat for breakfast? Check out these dietitian-approved high-protein breakfast foods. If you’re short on time, this 5-minute creamy Mixed-Berry Breakfast Smoothie boasts 17 grams of protein. Plus, it’s packed with gut-healthy fiber and probiotics.

2. Don’t Forget the Fiber

Including fiber in your first meal of the day can promote a healthy gut. That’s key because research continues to find more evidence showing a strong relationship between gut health and immune health.

Fiber serves as fuel for good gut bacteria, allowing them to thrive and produce compounds called short-chain fatty acids that nourish your gut lining and fortify your immune system. Plus, fiber also provides loads of other health benefits, including blood sugar regulation, cholesterol-lowering action and increased satiety, to name a few. 

3. Add Probiotic Foods to Breakfast

When you’re preparing your protein- and fiber-packed breakfast, don’t forget the probiotics from staples like Greek yogurt and kefir. 

Probiotics are great for immune health because they help maintain a balanced gut microbiome, which is a key player in immunity. Surprisingly, 70% to 80% of your immune cells reside in your gut. There, these beneficial microbes work to strengthen your immune defenses by communicating with your immune cells and helping to regulate inflammation.

Not a fan of yogurt or kefir? Consider taking a probiotic supplement instead. While there’s no research that says you have to take your probiotic in the morning, you’ll be less likely to forget once your busy day gets underway.

4. Drink a Tall Glass of Water

After a long night of sleep, your body can become dehydrated. Research shows that dehydration impairs immunity and can delay recovery.  Downing a big glass of water when you wake up can start the rehydration process.

“Keeping hydrated is important for overall health as water plays an essential role in keeping your body’s systems working properly, including your immune system,” says Toby Amidor, M.S., RD, FAND, a registered dietitian and author of Health Shots. 

“Before your coffee or tea, start your day with 8 to 16 ounces of plain water and continue to consume plenty of fluid throughout the day,” says Lisa Andrews, M.Ed., RD, LD, a registered dietitian and founder of Sound Bites Nutrition. 

5. Get Some Natural Sunlight

Exposure to early morning sunlight can positively impact immune health in multiple ways. “Natural sunlight within the first hour of waking helps regulate your circadian rhythm, the internal clock that controls your sleep-wake cycle,” says Hartnett. “A balanced circadian rhythm supports deep, restorative sleep, which is essential for a strong immune system.”  

Spending 15 to 20 minutes in direct sunlight without sunglasses may help set this rhythm. However, if you can’t get out in the sun, consider using a 10,000-lux light therapy lamp, which can mimic daylight and help signal your brain to wake up.

6. Move Your Body

Get moving when you wake up, even if it’s just 10 minutes of walking, yoga or light stretching. “Your lymphatic system relies on muscle movement to circulate lymph fluid, which carries immune cells and removes waste,” Hartnett explains. A well-functioning lymphatic system is a crucial part of immunity.

There are other ways regular physical activity helps strengthen the immune system.“Moderate physical activity may help reduce inflammation and help immune cells regenerate regularly,” says Amidor. She recommends choosing activities you enjoy and aiming for at least 150 minutes of moderate physical activity every week. 

7. Think About How You Slept

You can be doing everything else right. But if you’re consistently not getting enough sleep or you toss and turn all night, it’s going to wreak havoc on your immune health.

“Reflect on the amount of sleep you got,” says Amidor. “If it’s less than seven hours, try to figure out what you can do to help get those seven minimum recommended hours.” Maybe it’s going to bed earlier. Or maybe it’s limiting screen time an hour before you turn in. Either way, do whatever you can to get at least seven hours of quality, interrupted sleep.

The Bottom Line

To a certain degree, the strength of your immune system is the sum of your daily habits. And the morning is a great time to get started. Things like consuming adequate protein, fiber, probiotics and water, getting exercise and natural sunshine, and making sure you had enough sleep can all help keep your immune system strong and running smoothly. If that sounds like a long list, we hear you. Try adding two or three of these morning habits to your routine and build from there. Your immune system will thank you!