Start Your Day Right: 7 Immunity-Boosting Habits to Adopt

 Nutritionists say 7 things to do when you wake up to boost your immunity 

Start your mornings with these simple habits to give your immune system a boost. 

We're in the middle of cold and flu season, so strengthening your immune system is probably high on your priority list. While there are no magic foods or supplements that will protect you from illness, you can take steps to support a strong, healthy immune system. 

And what better time to start than first thing in the morning, before your busy day pulls you in a million different directions? Begin by looking at these master suggested tips for a more grounded, better safe framework. 

1. Let's Start with Protein 

 You've likely heard a great deal about the significance of protein. However, did you had at least some idea that protein likewise assumes a part in resistance? "Protein gives the amino acids your body needs to create antibodies and fix invulnerable cells, which are fundamental for battling disease," says Pam Hartnett, MD, enlisted dietitian and malignant growth recovery coach.1

Not sure what protein foods to eat for breakfast? Check out these  high-protein breakfast foods recommended by nutritionists. If you're short on time, this  creamy mixed berry breakfast smoothie, which can be made in 5 minutes, has 17 grams of protein. Plus, it's packed with  fiber and probiotics that are good for your gut health. 

2. Don't forget fiber 

Eating fiber with your first meal of the day can promote gut health. This is important because research has shown growing evidence of a strong connection between gut health and immune health. 2 

Fiber acts as fuel for good bacteria, promoting the growth of gut bacteria, nourishing the intestinal lining, and producing compounds called short-chain fatty acids that boost the immune system. Plus, fiber also provides many other health benefits, including blood sugar regulation, cholesterol-lowering effects, and increased satiety.12 Food sources with More Fiber Than Apples 

3. Add Probiotic Foods to Your Breakfast 

When making a protein- and fiber-rich breakfast, don't forget the probiotics from staples like Greek yogurt and kefir. 

Probiotics are great for immune health because they help maintain balance in the gut microbiome, which plays a key role in immunity.Incredibly, 70-80% of resistant cells live in the stomach. . There, these beneficial microbes work to bolster immune defenses by communicating with  immune cells and helping to regulate inflammation. Don't like yogurt or kefir? Then you should take a probiotic supplement instead. There is no scientific evidence that  you need to take a probiotic in the morning, but once your busy day starts, you are less likely to forget about it. 

What happens to your body when you take a probiotic every day? 

 4. Drink a glass of water 

After a long night, your body may become dehydrated. Research shows that dehydration can weaken your immune system and slow your recovery. 3 Drinking a  glass of water when you wake up starts the rehydration process. 

 "Legitimate hydration is significant for your general wellbeing since water assumes a fundamental part in keeping your body's frameworks working appropriately, including your safe framework," says Toby Amidor, R.D., R.D.,, author of Health Shots. 

"Start your day with 8 to 16 ounces of  water before your coffee or tea, and continue to drink plenty of fluids throughout the day," says Lisa Andrews, M.D., RD, LD, R.D., R.D., founder of Sound Bites Nutrition. 

5. Expose yourself to natural light 

Early morning sunlight exposure offers a variety of benefits for your immune system health. . "The main hour of normal light subsequent to waking manages your circadian musicality, the body clock that controls your rest wake cycle," says Hartnett. ".

  ". "An even circadian musicality upholds profound, tranquil rest and is fundamental for a solid invulnerable framework." 

You can help regulate this rhythm by spending 15 to 20 minutes in direct sunlight without sunglasses.4 But if you can't get out in the sun, consider using a 10,000 lux light therapy lamp, which mimics sunlight and can send a signal to your brain to wake up. .5 

6. Move Your Body 

Get moving when you wake up, even if it's just a 10-minute walk, yoga, or light stretching. . "The lymphatic framework depends on muscle development to circle lymph liquid, transport insusceptible cells, and eliminate squander," makes sense of Hartnett. A well-functioning lymphatic system is an important part of immunity.6 

Regular physical activity strengthens the immune system in other ways, too.  "Moderate actual work diminishes aggravation and advances standard recharging of resistant cells," says Amidor.

 7 She recommends choosing activities you enjoy and aiming for at least 150 minutes of moderate physical activity each week. 

 7. Think about how you slept 

You can do everything else right. But if you're not consistently  getting enough sleep or tossing and turning throughout the night,  your immune health will suffer. 8 

 "Ponder how long of rest you get," says Amidor. . "Accepting for a moment that you're getting under seven hours, consider how you could get the proposed seven hours of rest, maybe by going to rest earlier." Or you could restrict your screen time to an hour before bedtime. Whatever you do, do everything you can to get at least seven hours of uninterrupted quality sleep. 

Conclusion 

 The  strength of your immune system is, to some extent, a cumulative result of your daily habits  Furthermore, the morning is the best chance to begin. Adequate protein, fiber, probiotics and water intake, exercise and natural sunlight, adequate sleep, and more all help keep your immune system strong and functioning smoothly. If that sounds like a long list, we understand. Try incorporating two or three of these morning habits into your routine and build from there -- your immune system will thank you!