Kickstart your day with these expert-recommended tips for a robust immune system!
1. Start Your Breakfast with Protein
We’ve all heard about the importance of protein, but did you know it also plays a crucial role in immunity? Dr. Pam Hartnett, a nutritionist and cancer recovery coach, explains, “Protein provides the amino acids your body needs to produce antibodies and repair immune cells, which are vital for fighting infections.”
If you’re short on time in the mornings, a strawberry smoothie packs in up to 17 grams of protein. It’s also packed with gut-friendly fiber and probiotics.
Boost Your Breakfast with Protein
2. Don’t Skimp on Fiber
Including fiber in your first meal of the day promotes a healthy gut. This is significant because research consistently finds strong links between gut health and immune function.
Fiber serves as fuel for beneficial gut bacteria, allowing them to thrive and produce short-chain fatty acids that nourish the gut lining and strengthen your immune system.
Additionally, fiber offers a host of other health benefits, including blood sugar regulation, cholesterol-lowering effects, and increased satiety.
3. Include Probiotic-Rich Foods in Breakfast
When crafting your protein and fiber-rich breakfast, don’t forget to add probiotics from staple foods like Greek yogurt and kefir.
Probiotics are powerhouses for immune health as they help maintain a balanced gut microbiome, a key player in immunity. Interestingly, 70-80% of your immune cells reside in the gut.
Here, these beneficial bacteria work to bolster your defensive immune responses by communicating with immune cells and helping regulate inflammation.
4. Drink a Large Glass of Water
After a long night’s sleep, your body may be dehydrated. Research shows that dehydration weakens the immune system and can slow down recovery.
Drinking a large glass of water when you wake up can initiate the rehydration process. Toby Amidor, a nutrition expert, emphasizes, “Staying properly hydrated is crucial for overall health as water plays an essential role in maintaining the normal functioning of various body systems, including the immune system.”
Before reaching for your morning coffee or tea, start your day with 200-500ml of plain water, and continue hydrating throughout the day.
Drink a Large Glass of Water, Catch Some Sun, and Move Your Body
5. Catch Some Morning Sun
Exposing yourself to sunlight in the early hours can positively impact your immune health in multiple ways.
According to Hartnett, “Natural sunlight during the first hour after waking up helps regulate your body’s circadian rhythm, the internal clock that governs your sleep-wake cycle. A balanced circadian rhythm supports restorative deep sleep, which is essential for a robust immune system.”
Spending 15 to 20 minutes in direct sunlight can help set this rhythm.
6. Move Your Body
Engage in some movement when you wake up, even if it’s just a walk, yoga, or light stretching for 10 minutes. Hartnett explains, “Your lymphatic system relies on the movement of your muscles to circulate lymph fluid, which carries immune cells and removes waste.” A well-functioning lymphatic system is integral to immunity.
There are other ways in which regular physical activity boosts the immune system. Amidor notes, “Moderate exercise can help reduce inflammation and promote the regular regeneration of immune cells.”
She recommends choosing activities you enjoy and aiming for at least 150 minutes of moderate physical activity each week.
7. Prioritize Sleep Quality
You can do everything else right, but if you consistently fall short on sleep or have restless nights, it will take a toll on your immune health.
“Think about the amount of sleep you’re getting,” advises Amidor. “If you’re sleeping less than seven hours, try to figure out ways to get a minimum of seven hours of sleep.”
This could mean going to bed earlier or limiting screen time an hour before bedtime. Whatever works for you, ensure you’re getting at least seven hours of uninterrupted, quality sleep.
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