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

Cold and flu season is upon us, and boosting your immune system is top of mind. While there’s no magic bullet to prevent getting sick, incorporating healthy habits can help strengthen your defenses.

There’s no better time to start than first thing in the morning, before your day gets hectic.

1. Start with Protein

You’ve probably heard how important protein is, but did you know it plays a key role in immunity? “Protein provides the amino acids your body needs to build 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 choose for breakfast? Check out these high-protein breakfast options from registered dietitians. If you’re short on time, this 5-minute creamy Mixed-Berry Breakfast Smoothie packs a punch with 17 grams of protein and is loaded with gut-healthy fiber and probiotics.

2. Don’t Forget the Fiber

Fiber plays a crucial role in gut health, and there’s a strong connection between a healthy gut and a strong immune system. Fiber nourishes the good bacteria in your gut, helping them thrive and produce beneficial compounds that support your immune system and overall gut health. Plus, fiber offers numerous other health benefits, including blood sugar control, cholesterol reduction, and increased satiety.

Start your day with fiber-rich foods like whole grains, fruits, vegetables, and beans.

3. Add Probiotic Foods to Your Breakfast

When you’re fueling up with protein and fiber, don’t forget to include probiotics too!